Spinning Profile 6

Here's this week's spinning / indoor cycling profile.

#	TYPE	Zone	SONGTITLE	m	:ss
1	warmup	1 & 2	Use Me	5	4
2	technique practice	1 & 2	Heart of Glass	4	35
3	pace practice	2 & 3	Tired of My Tears	2	43
4	pace practice	2 & 3	Burning Down The House	4	2
5	threshold	3 & 4	Would I Lie To You?	4	26
6	sprints	3	Tequila	2	11
7	sprints	3	Something About You	4	25
8	sprints	3	Dance With Me	5	13
9	sprints	3	Running On Empty	4	55
10	cadence practice	2 & 3	A Change Would Do You Good	3	49
11	pace practice	3	Love Will Never Do	5	49
12	gear practice	3 & 4	Looking for Clues	4	52
13	technique practice	1 & 2	Move It On Over	4	18
14	recover	2	Too Late for Goodbyes	3	35
15	recover	2 & 1	Watermelon Man	4	27
				64.4

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Technique practice - Zone 2    
:30 Seated Flat, :30 Standing Flat, :30 Combo Flat (in/out of saddle every 15 sec), add a gear repeat the combo    
    
Pace practice - Zone 2-3    
Establish pace in first 30 sec, 2 min to stand up and pick up pace and hit Zone 3 (challenging and difficult), 1 min back it off recover to Zone 2 (repeat)    
Threshold - Zone 3-4    
"Establish pace :38
1 min - Zone 2
2 min - Go to Zone 3 by adding gears
1 min - Add gear to get to AT
1 min - Back off one gear to Zone 3 and hold (this is hard because you want to quit!)
1 min - Back off one gear to Zone 2, recover rest of song"    
    
Gear practice - Zone 3    
"Take on an aggressive gear; stand up and accept it for 1 min
Sit down and hold for 2 minutes, repeat
"    
Sprints - Zone 3    
":30 Establish pace - just above push-point (where you control the bike)
First number - stand up and pick up the pace
Second number - recover and don't touch tension
15/45
20/40
25/35
30/30
35/25
40/20
45/15"    
    
Cadence practice - Zone 3    
"1:22 - take a cadence check, set tension at push point or just above
1 min - hold pace at first cadence check (at about :45 into first minute, tell them to pick up the pace a little so they are a little faster)
1 min - Take second cadence check, they should be one number higher and hold
(at :45 tell them to pick up the pace again so they are again one click faster)
1 min - Take third cadence check - this should bring them close to AT"    
    
Energy Zone % of MHR my range 
1) Recovery  50-60% 88-106 
2) Endurance 65-75% 115-132 
3) Strength 75-85% 132-150 
4) Interval 65-92% 115-163 
5) Race Day 80-92% 142-160

Comments

[Oleksandra]

Thank you so much!