Below you'll find Week 4 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
8 minute warmup
1 minute recovery
4 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute 30 second recovery
4 minute interval
2 minute 15 second recovery
4 minute interval
2 minute recovery
4 minute interval
1 minute 45 second recovery
4 minute interval
3 minute 15 second recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
5 minute cool down
8 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
4 minute “Maximum Sustainable Wattage” Test
Settle in to a 4 minute interval seated at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 4 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
2 minute 30 second recovery or rest
4 minute interval goals and specifics:
Ride for 4 minutes seated at a constant RPM between 80-110 rpm.
Increase the resistance every minute and maintain RPM
Complete the interval with an average HR or Wattage that is greater than the 4 minute “Maximum Sustainable Wattage” Test
2 minute 15 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes seated with an rpm starting at 70
Increase RPM each minute
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
2 minute recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes standing above 60 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
1 minute 45 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes in any position and any RPM above 60.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
3 minutes 15 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
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)
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
1 minute interval
6×20 seconds with 10 seconds recovery after each
2 minute recovery
Repeat the above 3,2,1,1,1 minute and 6×20 second intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
45 second recovery or rest
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
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)
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 10 seconds recovery after each
3 minute recovery
Repeat the above 3,2,1,1 minute intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
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)
Below you'll find Week 1 of August's Keep it Simple and Progress indoor cycling profile. Over the past few months we have been working hard but with the limited rest most of the work was being performed in the Lactate Threshold and VO2 Max Zones of 90-120% of Threshold. The August progression is going to call for higher intensities into the Aerobic Capacity Zone of 121-150% of Threshold. Because of these higher intensities I'll also be giving more recovery. At first it may seem scary to recover this much, but I promise you, if your riders are working in the Aerobic Capacity Zone the'll appreciate the rest.
5 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
3 x 1 minute intervals
1 minute recovery after each
3 x 3 minute intervals
2 minute recovery after each
5 minute interval
2 minute recovery
3 x 2 minute intervals
2 minute recovery after each
3 x 30 second intervals
30 second recovery after each
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 x 1 minute interval goals and specifics:
1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
1 minute recovery or reset
2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1 minute recovery or reset
3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm at 120% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or reset
5 minute “Threshold” interval goals and specifics:
Ride for 5 minute seated at 80-110 rpm and try match the output or wattage from the “Maximum Sustainable Wattage” test
2 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm at 130% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or reset
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
4 minute and 30 second 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)
Last month I started this “Keep it Simple and Progress” profile post. In my classes this has been a huge success! Many riders have excitedly shared with me their wattage and/or resistance improvements. It's so rewarding to see and hear how we, as instructors, are changing lives through health and fitness everyday.
I've been using this 3 week progressive training technique, with great success, for many years as a coach, personal trainer, athlete and group exercise instructor. When I'm in a coaching situation I'll have my athletes work through a 3 week progression then take a week for recovery so they can “unload” all the accumulated training stress. In a group exercise setting, where you don't know the exercise consistency of your participants, a recovery week my be frowned upon. To incorporate this sound and proven training techniques in my indoor cycling world I'll set up progressive profiles for 3 weeks and on the 4th week I'll do something completely different. This 4th week is where I'll experiment with new music or video or use an old profile, maybe I'll even have my class cover their consoles and we go “Old School” and ride by perceived exertion only. I tell the riders that have been very consistent with their training the previous 3 weeks that it is time to take it easier and let the body recover and rebound from the straining stress of the previous 3 weeks. This is the time for them to enjoy their fitness level and have fun in class and not to worry about their metrics because we are going to get back to serious training very soon.
In order to provide the members of ICI/Pro with my class recordings, I'm always teaching one week ahead of these posts. This allows me time to experiment and perfect the profiles before I provide them to you. It also lets me hear the feedback and reaction of my class. I'm still amazed at the adaptive ability of the body. In week 1 of most progressions I usually hear how difficult the workout was. This makes sense because the body has not experienced these exact training stresses before. Then in week 2 after the body has had some time to adapt to week 1 the workout is not such a “shock” to the body, but I make some subtile changes to the workout so that the body still needs to adapt as we progress to week 3. Week 3 is, by far, the most difficult of the progression, but since we have taken “baby steps” from week to week this workout is doable. Progression is the only scientifically proven method to safely and effectively improve fitness. There has been a lot of talk in the media about “Muscle Confusion”. To be frank, “Muscle Confusion” is BULLSHIT and I challenge you to find one scientific study the proves it effectiveness. I'm working on another post on “The Myth of Muscle Confusion”, I'll let you all know when it's completed.
As many of you know I am a Master Educator for Stages Indoor Cycling and at our Stages University workshops one of our topics is the creation of “Simple Sets”. Next week I'm going to discuss using the technique of “Lather, Rinse and Repeat” on a micro and macro scale to help make you an even better instructor.
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Below I have provided a snapshot of this new profile provided by Trainer Road.
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
