[firstname], teaching an endurance PROfile is all about keeping them engaged and focused. Listen as Master Instructor Janet Toussaint explains how she does it in her ride called The Endurance Connection.
Here's your Spotify PRO/Playlist! We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent. Here's the Deezer Playlist
Whether you are looking for a climb or a flat road for your next class, you'll find both of them here. Check out these two new releases that are ready to be added to your next ride profile.
I thought of this profile while I was sitting around the Thanksgiving day dinner table enjoying some great conversation with my brother-in-law's family. Kent Harvey, my brother-in-law's brother is a world renown cinematographer who specializes in adventure films and has been the summit of Mount Everest 2 times. Kent is an amazing and extremely safe climber. He is often asked about all the deaths on Everest and he always talks about the importance of saving enough energy to make the trip down from the summit. Summiting it great but it's not worth your life.
In this month's base profile I'll be having my riders work to a peak wattage or intensity then slowly and steadily work their wattage back down from this peak.
Below you'll find Week 1 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
2 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
4 minute interval increasing wattage or intensity each minute
4 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
3 minute interval increasing wattage or intensity each minute
3 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
2 minute interval increasing wattage or intensity each minute
2 minutes with a slight reduction in wattage or intensity each minute
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
4 x 1 minute intervals w/30 second recovery after each
Workout Goal:
Can you increase your average wattage or intensity each minute to a peak?
Can you decrease your average wattage or intensity, only slightly, each minute after you reach that peak?
7 minute warm up
Slowly and steadily increase HR and/or Average Wattage each minute, for 5 minutes, up to threshold.
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes, down from threshold.
8 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 80-110
Slowly and steadily decrease HR and/or Average Wattage each minute, for 4 minutes.
Ride seated with a RPM of 80-110
Decrease intensity only enough to continue
1 minute recovery
6 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 3 minutes.
Ride seated with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
4 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, up to a RPE of 9 out of 10
Ride standing with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes.
Ride standing with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
90 second recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
90 second recovery
4 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals standing with a RPM of 60-80
30 second recovery can be done in any position or RPM
Cool Down
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].
Below you'll find Week 1 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
4 minute 30 second warmup
15 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
3 x 3 minute interval w/1 minute 30 secondrecovery after each
3 x 2 minute interval w/1 minute recovery after each
3 x 45 second interval w/10 seconds recovery after each
5 minute interval increasing intensity throughout
8 minute cooldown
Workout Goal:
“Can you increase your average wattage for EVERY interval until the last song?”
4 minute 30 second warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
15 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
The songs change every 3 minutes
Change riding position or RPM with song changes
Remember Average wattage at the end of the 15 minute interval
2 minute recovery
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
45 second interval goals and specifics:
Ride for 45 second seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
30 second recovery or reset
5 minute interval goals and specifics:
Increase intensity every minute until end of song
Cool Down
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].
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