Simple and Progress Profile for Week 1

by Dennis Mellon | Jan 3, 2016 | Audio PROfiles, Class Work-Sets, Dennis Mellon, Instructor Training

The new year is upon us and the fitness resolution rush is about to begin.  It's our job to embrace these new riders and to do our very best to keep them coming back.  Studies have shown that if we can keep these new years resolution riders riding until Valentines Day we have them hooked and they will become our new “regulars”.

I created this week's Simple and Progress Profile with these new riders in mind.  It's simple to follow and the intervals aren't too long, but it will also be challenging for your seasoned riders.

I hope everyone likes it.

Below I'll post recordings of me teaching this profile in my various classes.  Check back because I'll be adding more recordings throughout the week:

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

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.

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Right Click here to download the 80's Mix that was used with this profile

Workout Basics:

• 6 minute warmup
• 1 minute recovery
• 3 minute interval slightly above “maximum sustainable intensity” or threshold
• 1 minute recovery
• 2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
• 1 minute recovery
• 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval
• 1 minute recovery
• 30 second interval done at absolute maximum intensity
• 1 minute recovery
• 3 minute interval riding at a slightly BELOW threshold intensity or wattage
• 1 minute recovery
• Repeat the above 3,2,1, 1/2, and 3 minute interval set two more times, changing riding position and RPM.
• 3 x 1 minute intervals increasing intensity or average wattage for each interval.
  • 30 seconds recovery after each

Workout Goal:

• Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?

6 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 4 minutes, keep intensity below threshold.
• 1 minute recovery.

3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:

• Ride for 3 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 3 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.
  • Ride Seated with a cadence of 80-110 RPM
• 1 minute recovery.

2 minute interval goals and specifics:

• Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
  • Ride seated with a cadence of 80-110 RPM.
  • If using Stages IQ ride in the DARK RED zone.
• 1 minute recovery.

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 seated with a cadence of 80-110 RPM.
  • If using Stages IQ ride in the DARK RED zone.
• 1 minute recovery.

30 second interval goals and specifics:

• Ride for 30 seconds at MAX intensity, RPE or wattage.
  • Ride seated with a cadence of 80-110 RPM.
  • If using Stages IQ ride in the PURPLE zone.
• 1 minute recovery.

3 minute below threshold ride goals and specifics:

• Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
  • Ride seated with a cadence of 80-110 RPM.
  • Use this as an active recovery.  Riders may want to ride at a very low intensity, don't let them!
  • If using Stages IQ ride in the YELLOW zone.
• 1 minute recovery.

3 minute interval goals and specifics:

• Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
  • Ride Seated with a cadence of 60-80 RPM
  • If using Stages IQ ride in the LIGHT RED zone.
• 1 minute recovery.

2 minute interval goals and specifics:

• Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
  • Ride seated with a cadence of 60-80 RPM.
  • If using Stages IQ ride in the DARK RED zone.
• 1 minute recovery.

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 seated with a cadence of 60-80 RPM.
  • If using Stages IQ ride in the DARK RED zone.
• 1 minute recovery.

30 second interval goals and specifics:

• Ride for 30 seconds at MAX intensity, RPE or wattage.
  • Ride seated with a cadence of 60-80 RPM.
  • If using Stages IQ ride in the PURPLE zone.
• 1 minute recovery.

3 minute below threshold ride goals and specifics:

• Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
  • Ride seated with a cadence of 60-80 RPM.
  • Use this as an active recovery.  Riders may want to ride at a very low intensity, don't let them!
  • If using Stages IQ ride in the YELLOW zone.
• 1 minute recovery.

3 minute interval goals and specifics:

• Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
  • Ride standing with a cadence of 60-80 RPM
  • If using Stages IQ ride in the LIGHT RED zone.
• 1 minute recovery

2 minute interval goals and specifics:

• Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
  • Ride standing with a cadence of 60-80 RPM.
  • If using Stages IQ ride in the DARK RED zone.
• 1 minute recovery.

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 minute recovery.

30 second interval goals and specifics:

• Ride for 30 seconds at MAX intensity, RPE or wattage.
  • Ride standing with a cadence of 60-80 RPM.
  • If using Stages IQ ride in the PURPLE zone.
• 1 minute recovery.

3 minute below threshold ride goals and specifics:

• Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
  • Ride standing with a cadence of 60-80 RPM.
  • Use this as an active recovery.  Riders may want to ride at a very low intensity, don't let them!
  • If using Stages IQ ride in the YELLOW zone.
• 1 minute recovery.

3 x 1 minute w/30 second recovery after each interval goals and specifics:

• Repeat three 1 minute intervals, increasing intensity, RPE or average wattage with each interval
  • Riders can choose position and cadence.
  • 30 second recovery after each interval
  • Stages IQ zones are DARK RED for the first 2 intervals and PURPLE for the third.

Cool Down

Downloadable Profile to Print

Click here for a great article explaining the different zones.

Click here to Downloadable Power Postcard to Print

Click here to Downloadable Zone Chart that includes StagesIQ Colors

To download any of the above media on a Mac:

1. Right Click on the blue underlined link
2. Select “Download Linked File As”
3. Select a download location
4. Once file is completely downloaded, find it in the location you selected
5. Drag the file into your iTunes or Spotify library OR
6. Right Click on the file and Select “Open With”
7. From the drop down menu select “iTunes” or “Spotify”
8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

1. Right Click on the blue underlined link
2. Select “Save Link As”
3. Select a download location
4. Once file is completely downloaded, find it in the location you selected
5. Drag the file into your iTunes or Spotify library OR
6. Right Click on the file and Select “Open With”
7. From the drop down menu select “iTunes” or “Spotify”
8. 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.

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