Take it from one pocket put it another.

[megale3]

This ride is sets of 5 minute intervals that take you from a challenged and comfortable RPE to an challenged and uncomfortable one with changing between the intensities based on time.
Goal: building CV , nueromuscular and caloric burn
Time: 8 sets at 5 minutes with moderate intensity between.
Feel: Z2 Z3 65%mhr-85%mhr
Cadence stays between 70 and 89 RPM's

WU

SET #1
Spend first set 4 minutes in Z2 with changes in cadence, resistance or position every minute based on preference of rider (everyone may not be doing the same thing) they can change 1, 2 or all 3 to gain intensity to spend the last 1 minute in Z3

SET #2
Spend 3.5 minutes in Z2 with changes from above set to 30 sec changes based on rider’s preference to gain intensity of Z3 for 1.5 minutes

SET #3
Spend 3 minutes in Z2 with changes every 1 minute to get to Z3 for 2 minutes

SET #4 @ 2 times
Spend 2.5 minutes in Z2 with Changes every 30 seconds to get to Z3 and stay for 2.5 minutes

From here pyramid back to 4 minutes in Z2 and 1 minute in Z3.

Ask riders to go again at the same time between sets by doing a standing jog/flat to let you know they are ready to go again.

Con Grats time- Relax time- Stretch time -yum time- your time

Song list found on E-Music and mixed in MM with standard beat mixing nothing special in sound effects.

Hallogaleio by Neu 10:07
Negativland by Neu 9:47
What have we become by Grove Armada 5:51
Loneliness by Tomcraft 7:50
Baba O' Riley by Ils 6:05
Knowledge of Self by BT 6:42
Saxtrax By Ils 6:01
Depois De Carnival by Azymuth 6:13

[joyofspin]

Thank you. Took a quick gander at it - off to teach. Something to look forward to when I get home. Thanks! - Joy

[abby_b_fit]

This ride is sets of 5 minute intervals that take you from a challenged and comfortable RPE to an challenged and uncomfortable one with changing between the intensities based on time.
Goal: building CV , nueromuscular and caloric burn
Time: 8 sets at 5 minutes with moderate intensity between.
Feel: Z2 Z3 65%mhr-85%mhr
Cadence stays between 70 and 89 RPM's

WU

SET #1
Spend first set 4 minutes in Z2 with changes in cadence, resistance or position every minute based on preference of rider (everyone may not be doing the same thing) they can change 1, 2 or all 3 to gain intensity to spend the last 1 minute in Z3

SET #2
Spend 3.5 minutes in Z2 with changes from above set to 30 sec changes based on rider’s preference to gain intensity of Z3 for 1.5 minutes

SET #3
Spend 3 minutes in Z2 with changes every 1 minute to get to Z3 for 2 minutes

SET #4 @ 2 times
Spend 2.5 minutes in Z2 with Changes every 30 seconds to get to Z3 and stay for 2.5 minutes

From here pyramid back to 4 minutes in Z2 and 1 minute in Z3.

Ask riders to go again at the same time between sets by doing a standing jog/flat to let you know they are ready to go again.

Con Grats time- Relax time- Stretch time -yum time- your time

Song list found on E-Music and mixed in MM with standard beat mixing nothing special in sound effects.

Hallogaleio by Neu 10:07
Negativland by Neu 9:47
What have we become by Grove Armada 5:51
Loneliness by Tomcraft 7:50
Baba O' Riley by Ils 6:05
Knowledge of Self by BT 6:42
Saxtrax By Ils 6:01
Depois De Carnival by Azymuth 6:13

Yeah!!! I am soooo glad you posted this :D I don't recall you posting profiles much on the form that shall not be named!!!!

Thank you, Thank you,

---A

[megale3]

You are welcome Abby-Just a quick thought~intensities are based on Schwinn and not Sally or friel's zones.

M

[abby_b_fit]

You are welcome Abby-Just a quick thought~intensities are based on Schwinn and not Sally or friel's zones.

M

got it, I was guessing that would be the case. Thanks for clarifying.

You Rock!!!!!!!!

---A

[Kelspin]

Can't wait to give it a try!

Sorry to see smoking again :lol:
Just teasing - love the avatar! Keli

[jsejt]

Looking forward to this one, thanks Mike.

[monical1]

As soon as I can understand it I'm usin' it! :oops: That justs screams "newbie" doesn't it? Thank you for posting it.

Monica

[megale3]

Monica what can I help you with?
Mike

[monical1]

I'm not understanding the Z2 & Z3 lingo. I'm thinking it must have something to do with Sally Edwards but I'm not sure. Anyway, that's all really, everything else I get :D .

Monica

[megale3]

I'm not understanding the Z2 & Z3 lingo. I'm thinking it must have something to do with Sally Edwards but I'm not sure. Anyway, that's all really, everything else I get :D .

Monica

Cool its close to Sally but Schwinn/ Reaction use an easy to understand RPE that has 4 zones.
Z1 = Easy = 50 to 65% MHR which is rough because we may feel like things get challenging but comfortable before we get to the end our exact percentages of MHR
Z2 = Challenging but comfortable = 65 to 75% MHR again things may feel a little uncomfortable before we get to our precist MHR or even after
Z3 = Challenging and unconfortable = 75 to 85% MHR (same as a bove)
Z4 = Breathless = 85 to 90% MHR feels like being under water too long.
Meg

[megale3]

I wanted to add this. Percentages of MHR sometimes don't fit RPE because we can get to intensity before and after the exact zone of training number apears on the HRM. So the zones are based on RPE more than they are on the MHR percentages. That is why we first clue in with how we feel then see what those numbers are for today.
Meg