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.
Click here for a great article explaining the different zones.
Workout Basics:
- 5 minute warmup
- 1 minute recovery
- 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)
Click for a detailed profile to print
60 minute music mixed track used with this profile.
Recording of me teaching this profile with Power on an Ion Blade
To download any of the above media on a Mac:
- 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 any of 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.
. [/wlm_private]
Podcast: Play in new window | Download
- Keep it Simple and Progress – Profile Week 2 At or Above Threshold - December 17, 2023
- Warm Up or Cool Down Video – Landscapes - December 14, 2023
- Stages and VismoX Team Up to Create Indoor Cycling Power Based IOS App. - December 8, 2023