The Power of 3 – Keep it Simple and Progress – Profile Oct 2015 Week 2 At or Above Threshold

Below you’ll find Week 2 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 2 minute interval w/1 minute recovery after each 10 minte interval at higher wattage than the 15 minute benchmark 3 x 45 second interval w/10 seconds recovery after each 5 

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The Power of 3 – Keep it Simple and Progress – Profile Oct 2015 Week 1 At or Above Threshold

  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 

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The Power of 3 – Keep it Simple and Progress – Profile Sept 2015 Week 2 Above Threshold

  Below you’ll find Week 2 of September’s @ or Above Threshold Keep it Simple and Progress indoor cycling profile. Enjoy!   Detailed Profile to Print   Workout Basics: 5 minute warmup 5 minute benchmark ride to find “Maximum Sustainable Wattage” 45 second recovery 3  minute interval 45 second recovery 2 minute interval 45 second recovery 1 minute interval 45 second recovery 1 minute interval 45 second recovery Tabata Interval 8×20 seconds with 

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The Power of 3 – Keep it Simple and Progress – Profile (Sept 2015 Week 1)

    I have been receiving an incredible amount of positive feedback about these progressive profiles, so I have decided to provide ICI/Pro members with two profiles per week starting in September.  In order to keep it Simple and keep it Progressive I’m going to provide a profile every Wednesday that focuses on intervals that are @ or Above Threshold (Zones 4,5 and 6) and on Saturday or Sunday I’ll 

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The Power of 3 – Keep it Simple and Progress – Profile (Aug 2015 Week 3)

  Below you’ll find Week 3 of August’s Keep it Simple and Progress indoor cycling profile. Riders should start seeing, in their wattage numbers, and feeling how their bodies have adapted to the two previous weeks of high intensity intervals. Good Luck! Click here for a great article explaining the different zones. Workout Basics: 5 minute warmup 4 minute benchmark ride to find “Maximum Sustainable Wattage” 1 minute recovery 3 x 1 

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The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 3)

  Below you’ll find Week 3 of July’s Keep it Simple and Progress indoor cycling profile. Workout Basics: 5 minute warmup 3 x 4 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 4 minute interval 3 x 3 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 3 minute interval 3 x 2 minute intervals with 30 seconds recovery after each 1 minute 

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The Power of 3 – Keep it Simple, Let the Body Adapt and Progress (Week 2 Progression)

Last week I wrote about how my simplest sets and profiles are most often my most popular.  I have also found that if I simply progress profiles from week to week, usually in 3 week blocks, my classes enjoy the familiarity of the workout and see progressive improvement. To add progression to a block of workouts all you need to do is add time to each interval or reduce recovery 

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FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

FTP Mix “Where the Streets Have No Name” by U2 “Wake Me Up” by Avicii “Real Gone” by Sheryl Crow “Danny, Dakota and the Wishing Well” by A Silent Film “Can’t Hold Us” by Macklemore & Ryan Lewis “Vertigo” by U2 Last week I wrote about the “Threshold Check” or “Mini-Threshold Test” that I perform at the beginning of every class.  This week I want to share how I teach 

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New Epic Planet Video – The Virtual Race Across America

Virtual Race Across America Indoor Cycling DVD

  The crew at epicplanet.tv have produced a new DVD you can show in your Indoor Cycling classes. The Virtual Race Across America is a 60 minute (there’s also a 45 minute option) DVD or Video that was created using footage shot during the 2013 RAAM Race Across America. Ride the entire length of the U.S. in one training ride with the Virtual Race Across America (RAAM)! Based on the actual RAAM 

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ICI/PRO Podcast # 256 – Flat Sandwich on the Beach ride with Julz Arney

Schwinn® Cycling Lead Master Trainer Julz Arney

Julz Arney, Schwinn® Cycling Lead Master Trainer contributes our latest Audio PROfile! Flat Sandwich on the Beach This ride is completed in just three stages of work – Two “Flat Sandwiches” and a simulated run on the beach. The first two stages are the “Flat Sandwiches.” Each sandwich is made up of a hill, a flat, and a hill. They are both approximately 15 minutes long and they are identical 

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ICI/PRO Podcast # 251 – Cuing the Console – Change is GOOD!! Audio PROfile

Stages Indoor Cycling Master Educator Pam Benchley provides our latest Audio PROfile! Cuing the Console – Change is GOOD!! was designed towards the instructor that may be new to teaching with a console in front of them, and/or to the instructor who may be new to teaching indoor cycling in general.  The goal is to construct a simple, easy to CUE class, but not necessarily just an “easy” ride! Sometimes 

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