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
- 5 minute interval increasing intensity throughout
- 8 minute cooldown
Workout Goal:
- "Can you increase your average wattage for EVERY interval until the last song?"
4 minute 30 second warm up
- Slowly and steadily elevate the HR or Wattage to above threshold
- 1 minute recovery
15 minute "Maximum Sustainable Wattage" Test
- Settle into a sustainable intensity, HR or Wattage
- The songs change every 3 minutes
- Change riding position or RPM with song changes
- Remember Average wattage at the end of the 15 minute interval
- 2 minute recovery
3 minute interval goals and specifics:
- Ride for 3 minutes seated at a constant RPM between 80-110 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute 30 second recovery or reset
3 minute interval goals and specifics:
- Ride for 3 minutes standing at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute 30 second recovery or reset
3 minute interval goals and specifics:
- Ride for 3 minutes seated at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute 30 second recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute recovery or reset
45 second interval goals and specifics:
- Ride for 45 second seated at a constant RPM between 80-110 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 10 second recovery or reset
45 second interval goals and specifics:
- Ride for 45 second standing at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 10 second recovery or reset
45 second interval goals and specifics:
- Ride for 45 second seated at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 30 second recovery or reset
5 minute interval goals and specifics:
- Increase intensity every minute until end of song
- 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 here for a great article explaining the different zones.
60 minute music mix to be used with this profile
Recording of me teaching this profile with Power on the Ion Blade Indoor Cycling Bike
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.
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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
Dennis, our Keiser M3i bikes don’t have real time avg watts, to get we have to stop pedaling and wait several seconds for screen to flash. Not convenient in the middle of a workout. I have been teaching by asking folks to find a 10 point spread in their watts, to estimate an average. Not sure this is the best or only way though. Any other ideas? Thank you!
Apryl Stern
I teach on Keisers as well and that sounds like game plan.
Apryl,
The Keiser bike is not the most conducive to my teaching style but I have found way to work around it’s limitations. I still do a best effort “test” at the beginning of every class. During intervals I don’t ask riders to stop and check their average wattage, but I do at the end of intervals. I’m also constantly resetting or zeroing out the console but moving the shift lever up and down 3 times. It works, but it’s so much better to see all that information at a glance like is available on the Stages console or the various group display systems.