Below you'll find Week 2 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
9 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 4 minute interval w/1 min recovery after each
3 x 3 minute intervals w/1 min recovery after each
3 x 1 minute intervals w/1 min recovery after each
3 x 30 second intervals w/30 second recovery after each
5 minute 30 second cool down
Workout Goal:
“Can you increase your average wattage for EVERY interval?”
5 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
9 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 9 minutes and let the songs dictate the terrain
1 minute recovery
3 x 5 minute w/1 minute recovery after each interval goals and specifics:
Ride for 4 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 3 minute w/1 minute recovery after each interval goals and specifics:
Ride for 3 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 2 minute w/1 minute recovery after each interval goals and specifics:
Ride for 2 minute (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 30 seconds w/30 seconds recovery
Ride for 30 seconds (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
30 second recovery or reset
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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
I think of myself as a music fan, I have an open mind and appreciate music from all genres. This past week, pop superstar, Justin Timberlake joined, CMA New Artists of the Year, Chris Stapleton on the CMA stage and a magical performance happened.
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.
Check out this 60 minute harmonically mixed music set. Press “Play” and forget it.
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.
Below you'll find Week 1 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
9 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 5 minute interval w/1 min recovery after each
3 x 3 minute intervals w/1 min recovery after each
3 x 1 minute intervals w/1 min recovery after each
8 x 20 second intervals w/10 second recovery after each
4 minute 10 second cool down
Workout Goal:
“Can you increase your average wattage for every interval before the tabata?”
5 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
9 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 9 minutes and let the songs dictate the terrain
1 minute recovery
3 x 5 minute w/1 minute recovery after each interval goals and specifics:
Ride for 5 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 3 minute w/1 minute recovery after each interval goals and specifics:
Ride for 3 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 1 minute w/1 minute recovery after each interval goals and specifics:
Ride for 1 minute (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
8 x 20 seconds w/10 seconds recovery (Tabata)
Max effort for every 20 second interval.
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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
There are times that I put together a great profile and all I need for music is a high energy playlist full of popular music that will keep my riders motivated. This 60 minute harmonically mixed set is perfect for these times.
Check it out.
[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.
