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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)

Screen Shot 2015-11-04 at 4.59.21 PM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3) with my Simple Set Mashup

 

 

Downloadable Profile to Print

 

Simple_and_Progress_Nov_1

 

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

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.

[/wlm_private]

Dennis Mellon

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