Below you'll find Week 3 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Enjoy!
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
- 1 minute interval
- 6x20 seconds with 10 seconds recovery after each
- 2 minute recovery
- Repeat the above 3,2,1,1,1 minute and 6x20 second 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.
- 45 second recovery or rest
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 1 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 1 minute average.
- 45 second recovery or reset
Tabata goals and specifics:
- 6 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
- 2 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 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 1 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 1 minute average.
- 45 second recovery or reset
Tabata goals and specifics:
- 6 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
- 2 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 standing 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
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.
Recording of me teaching this profile with Power on the Stages SC3 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.
[/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