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Below you'll find Week 2 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Enjoy!

 

Detailed Profile to Print

The_Power_of_3_Sept_2

 

Workout Basics:

  • 5 minute warmup
  • 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

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