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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

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