kszspin
04-26-2007, 07:29 PM
This profile is an ascending HR ladder, very simply done 3x.
The goal of the profile is to challenge the rider to stay at a specific HR for a specific period of time.
Increase HR by 5% every 3 minutes until you get to 90-92%MHR. Then recover for 2 min to 65%. Repeat two more times.
Work : 15' (from 70% to 90-92%)
Recovery: 2' (down to 65%)
· Warm up for 5' to 65%
· Ride SF for 3' @ 70%
· Resistance build (RB) some, STF for 1' to bring HR to 75%, sit and hold for 2 more.
· Jump on a flat for 3' @ 80%
· RB some and add a little more cadence, ride very strong SF for 3' to 85% (threshold feeling, challenging)
· Increase both R & C, ride an even stronger flat to 90-92% for last 3'.
· Recover to 65% for 2'.
Repeat 15' work interval, this 2nd set of a hill instead.
· Ride a SC for 3' to 70%
· RB more, stay in SC, bring HR to 75%
· Begin RWR for 2' to 80%, then take a seat and climbfor the next 1'.
· Sit back in saddle, add R, begin JOH to get to 85% for next 3'.
· STC for 3' to 90-92%.
· Recover to 65% for 2'.
Repeat 15' work interval again, this 3rd set the same as set 1 on a flat road.
Final recovery/cooldown 5 min
Stretch 5 min
*** I made an emphasis on riding the specific HR (or RPE/feeling if they were not using monitors), instead of focusing on staying with the movement if the movement did not allow them to stay there (at that HR).
For example: if while in set 1, while on a STF and bringing HR to 75%, if 30" into the run their going way past 75%, I encouraged them to go back to seated. Also if they needed to stay running longer to get to 75% for that part, do that. So....intensity trumps movement.
PLAYLIST
Desert Wind....Banco de Gaia
Last Train to Transcentral....KLF
Electric Blue....Andy Bell
Perfect Storm....RPO & Robert Penton
Voila l'Ete.....Les Negresses Vertes
Inside all the People....Planet Funk
To get down....Timo Maas
Reel Around the Sun (Cameron Hip Hop Version)....Doug Cameron
These Waves.....Young American Primitive
Riding the Skies....Afro Celt SS
Illumination....Thievery Corporation
Hear me out....Frou Frou
__________________
The goal of the profile is to challenge the rider to stay at a specific HR for a specific period of time.
Increase HR by 5% every 3 minutes until you get to 90-92%MHR. Then recover for 2 min to 65%. Repeat two more times.
Work : 15' (from 70% to 90-92%)
Recovery: 2' (down to 65%)
· Warm up for 5' to 65%
· Ride SF for 3' @ 70%
· Resistance build (RB) some, STF for 1' to bring HR to 75%, sit and hold for 2 more.
· Jump on a flat for 3' @ 80%
· RB some and add a little more cadence, ride very strong SF for 3' to 85% (threshold feeling, challenging)
· Increase both R & C, ride an even stronger flat to 90-92% for last 3'.
· Recover to 65% for 2'.
Repeat 15' work interval, this 2nd set of a hill instead.
· Ride a SC for 3' to 70%
· RB more, stay in SC, bring HR to 75%
· Begin RWR for 2' to 80%, then take a seat and climbfor the next 1'.
· Sit back in saddle, add R, begin JOH to get to 85% for next 3'.
· STC for 3' to 90-92%.
· Recover to 65% for 2'.
Repeat 15' work interval again, this 3rd set the same as set 1 on a flat road.
Final recovery/cooldown 5 min
Stretch 5 min
*** I made an emphasis on riding the specific HR (or RPE/feeling if they were not using monitors), instead of focusing on staying with the movement if the movement did not allow them to stay there (at that HR).
For example: if while in set 1, while on a STF and bringing HR to 75%, if 30" into the run their going way past 75%, I encouraged them to go back to seated. Also if they needed to stay running longer to get to 75% for that part, do that. So....intensity trumps movement.
PLAYLIST
Desert Wind....Banco de Gaia
Last Train to Transcentral....KLF
Electric Blue....Andy Bell
Perfect Storm....RPO & Robert Penton
Voila l'Ete.....Les Negresses Vertes
Inside all the People....Planet Funk
To get down....Timo Maas
Reel Around the Sun (Cameron Hip Hop Version)....Doug Cameron
These Waves.....Young American Primitive
Riding the Skies....Afro Celt SS
Illumination....Thievery Corporation
Hear me out....Frou Frou
__________________