2012 Indoor Cycling Program

We have been busy at work finalizing all the details for our Indoor Cycling Program that starts January 3rd.  

You may be wondering what the 1 hour classes are  like or what you can expect so here is an advanced preview of the 12 week curriculum:

1. Intro to Training with Power

The purpose of this session is to teach you how to train with power (& heart rate), orient you to our equipment & the class.

2. 20 minute Power Based Field Test

Full Gas (as hard as you can) for 20 minutes.  We’ll take your average power output & heart for your wattage & heart rate zones.  Plus you’ll also set a benchmark for how fast you are.

3.Tempo Intervals

3 x 10 min ON 5 min OFF @ your TEMPO wattages; Advanced Aerobic Endurance at it’s finest.  Packing more punch into your limited training time

4. Sweet Spot Intervals

3 x 9 min ON 4.5 min OFF @ your Sweet Spot Wattages; More Advanced Aerobic Endurance.  The quintessential “More Bang for your Buck” way to spend an hour on the trainer.

5. Tempo Bursts

3 x 8 min ON 4 min OFF @ your TEMPO Wattages with a “burst” every 2 minutes.  Racing requires ever changing power outputs & surges therefore your workouts should too.

6. The SufferFest!

IWBMYATKYT – “I will beat my ass today to kick yours tomorrow” – super fun and hard interval training set to Pro Tour racing coverage.

7. Criss Cross Intervals

4 x 7 min ON 3.5 min OFF @ TEMPO then FTP wattages for 1 minute in the middle and the end of the 7 minute interval.  Spring is getting closer and your training is getting harder.

8. Over Unders

4 x 5 min ON 5 min OFF, Zone 6 to start (30 seconds), Sweet Spot in the middle (4 minutes) and finishing with a zone 6 effort (30 seconds).   Over unders are a great dynamic power based workout that mimics what happens at the bottom of a climb and then again at the top.  “Surgy”

9. Threshold Intervals

2 x 12 min ON 6 min OFF, Full Gas – using power to train smack dab in your zone 4, not too hard nor

too easy, but just right a la “Goldilocks” . Threshold training is a staple for climbing and time trialing and

intervals like these will improve both

10. VO2 Max Intervals

2 sets of 2 x 3 min ON 3 min OFF, FULL GAS, with a 5 minute set break @ Zone 5 wattages.  “According to Science” VO2 intervals raise your threshold power.  We’ll show you how to use your power output to push yourself hard enough to reap the benefit of VO2Max Intervals.

11. Anaerobic Zone 6 Intervals

2 sets of 3 x 1 min ON 1 min OFF, FULL GAS, with a 5 minute set break @ Zone 6 wattages.  Sometimes bike races are hard and this is why.  Cry in the DoJo so you can laugh on the Battlefield.

12. 20 minute Power Based Field Test to measure your improvement

Same test as week 2 – except this time you are fitter & faster. Perhaps wiser too.  We’ll see what your average power says.

By the end of the 12 weeks, daylight savings will be over and we’ll encourage you to ride outdoors.  Good luck and visit our calendar to find a day & time that’s right for you.  

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