Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[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']
Workout Basics:
4 minute warmup
1 minute recovery
3 minute FTP interval
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold or Orange Zone
Last 3 minutes above threshold or Red Zone
1 minute recovery
4 X 2.5 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Orange Zone
30 second surge to Red Zone
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
1 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Red Zone
1 minute of “recovery” only a few watts or heart beats below the 2 minute intensity after each interval
3 x 1 minute close to maximum intensity
1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery after each interval
Workout Goal:
Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.
4 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, keep intensity below threshold.
1 minute recovery.
#18 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 15 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 18 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
This is a long effort so switch it up as you ride, but keep intensity around threshold for the entire 18 minutes in the Orange Zone.
Ride the last 3 minutes at an above threshold intensity in the Red Zone.
1 minute recovery in Zone 1 or Blue
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Ride standing with a cadence between 60-80 RPM
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride at your choice of RPM and position
If using Stages IQ ride in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride at your choice of RPM and position.
If using Stages IQ ride in the DARK RED zone.
1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
My Dever Broncos are on their way to the Super Bowl! Everything in Denver is Orange this week, so I figured why not make my profile all about Orange. Most group display systems associate the Threshold Zone with the color Orange. If you have ever tried to hold a threshold intensity for any length of time you know how difficult this is. The goal is this profile it to stay in the Threshold or Orange Zone for as long as possible.
Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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']
Workout Basics:
4 minute warmup
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
3 X 3 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
3 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 2 minute intensity after each interval
3 x 1 minute close to maximum intensity
1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery after each interval
Workout Goal:
Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.
4 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, keep intensity below threshold.
1 minute recovery.
#18 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 18 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 18 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
This is a long effort so switch it up as you ride, but keep intensity around threshold for the entire 18 minutes in the Orange Zone.
1 minute recovery in Zone 1 or Blue
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
One of my Christmas gifts this year was a record player and the first album I listened to on this turn table was Elton John's Greatest Hits. The sound that comes from vinyl is amazing, it simply can not be replicated on a digital device like an iPhone. One of my resolutions this year is to learn to enjoy music again. The day I got certified to teach indoor cycling I started putting all music in two categories; Can I ride to this song or not? Music that I felt could not be used in an indoor cycling class was simply deleted.
There's too much great music out there to go through life not really enjoying it. So I have that turntable set up in my office and when I'm ready to listen and enjoy some music, I pull a record out of my new collection of vinyl, place it on the turn table, watch it spin for a little bit, place the needle on the edge and just let the music play. It's incredibly liberating to enjoy the beauty and artistry of some of the greatest song writers and musician again.
An interesting thing happened while listening to albums in their entirety, I'm still finding songs that will work in my classes, here's a Power of 3 mix from one of my favorite artists, Elton John.
Premium Members, follow the link below to download this new mix.
[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']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
I've been using video in my indoor cycling classes for years, recently I started added my Trainer Road profiles to the display so riders know the exact length of every interval. I'm a firm believer in sharing the entire profile with my riders. By projecting the profile on the screen riders can make a plan on how they can most effectively complete the workout.
Today I was playing around with iMovie and found a way to embed the Trainer Road profile into the video as well as add my class recording the the audio.
Would you teach indoor cycling in a facility that required ?
I live, work and play in and around Denver Colorado. The indoor cycling studio scene has not yet made its way into the Mile High City. We have some awesome stand alone studios like Breakaway, Epic Ryde, Beat Cycle and the Dailey Method, but the big boys with the big money like Soul Cycle, Flywheel or Full Psycle have stayed in the larger metropolitan areas like NY, LA and Chicago.
A few months back rumors started to surface that an indoor cycling studio franchises was going to finally try to break into the Denver market. Indoor cycling, endurance coaching and personal training are my livelihood and I love to experience the differing atmosphere and energy of all the facilities I’m a part of and groups I lead. Having never taught, on a regular basis, in a studio setting I was excited to experience the interview and audition process in an attempt to be offered an instructor position at a facility who’s soul focus is indoor cycling. There are many large health clubs in the Denver area and most of them have successful indoor cycling programs but indoor cycling is only a small part of their many fitness offerings. Stand alone studios have the ability to give indoor cycling and it’s participants the 100% focus needed to provide the best possible experience.
So as the weeks went by I kept an eye on various fitness and local business press releases waiting for the news to break on who was this big indoor cycling franchise coming to Denver. Eventually it was announced and I was excited to hear that it would be Bill Pryor and Alex Klemmer’s CycleBar. This was great news to me, Bill Pryor is one of the most experienced and successful studio owners in the world and he has consulted with many successful studio owners throughout the county. This studio was going to be an instructor’s dream: new bikes with power, an awesome sound system, a group display system, a top notch instructor training program and best of all it was opening only 1 mile from my home in Greenwood Village CO.
Bill and Alex own the CycleBar Franchise but they are not the owners of the Greenwood Village CycleBar, so it took some searching on the internet to find the franchisee owners but before long we were trading e-mails. I to let the facility owners know who I was and that I was very interested in being part of the studio cycling scene in Denver. I was told it would be a few months before the build out was complete and they started auditioning instructors, but they had all my information and emails would be sent out on a regular basis keeping me up to date on the latest news. I waited patiently for news and even started putting together some simple sets with music and choreography preparing for my audition. Finally I received an e-mail from the one of the facility owners saying they were getting ready to set up interviews and auditions and if I could send a short bio, teaching experience, any indoor cycling certifications, where I currently teach now and how many classes I was looking to teach at CycleBar. I put all this information together and e-mailed it back.
The reply I received back shocked me! I was told that my history and experience was impressive but If I wanted to teach at CycleBar I was going to need to be exclusive. I’ve been teaching in Denver for 20 years and this is the first time I had ever heard of a facility requiring exclusivity from their instructors. Well, I’m sorry to say this was a deal breaker for me. There was no way I was going to walk out on the 12 other classes I teach every week at multiple facilities and the thousands of riders I’ve spent countess hours coaching and riding with. My hope is that this policy will some day be changed or that some other indoor cycling studio comes to Denver and doesn’t have this exclusivity policy that I personally believe is business suicide.
Studio cycling may not have made it’s way into the Denver market yet, but the fitness minded people of Colorado know indoor cycling. 21% of Coloradans have gym memberships, second most of any state in the country, and most of those gyms offer FREE indoor cycling classes. Since these large facilities are the only indoor cycling game in town all the best and most experienced instructors teach in them. These classes are included in the club membership so they are essentially free. One of the instructor perks of teaching in one of these large clubs is a free membership to a big beautiful full service facility that offers a variety of group exercise classes, pool, weight room, cardiovascular equipment, a full size locker room with whirlpool, sauna steam and multiple showers and free child care. So the question I ask is, “Why would the best indoor cycling instructors choose to work exclusively in a cycle only studio and give up their free membership to a full service health club? And, If the best instructors are teaching free classes in these full service health clubs why would someone pay to ride in a cycle only studio?”
