Total Confidence (1227)
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I work also on RPE ( rate of perceived exertion) 1-10
I have been using Zone 1-4
Zone 1 ( 65-70%) 90-100 RPM Typically a downhill or recovery
Zone 2 (70-75% )80-90 RPM 6/10 RPE
Zone 3 (80-85%) 70-80 RPM 7/10 RPE
Zone 4 ( 85-92%) 60 RPM-65 or 30 second sprints
One Hour Class.
Music List consists of Electronic and Rock roots.
Warm up 8 Min Seated Work on Pedal Stroke and Focus on Breathing
3 minute Start up.
- 1 minute Standing Zone 3 (75 RPM)
- 1 minute seated Zone 2 (85 RPM)
- 1 minute Seated Downhill (100 RPM)
Progressive Loading Hill One Zone 1-3 ( 5 minute hill) 7 min total
Add every 45 seconds.
- 1 Minute downhill
- 1 Minute Zone 1
5X 20 Seconds on 20 Seconds off Zone 2 80-90 RPM = 2:00 min plus 1:40 = 3:40
1:40 Zone 1 Recovery
Hill 2 at Zone 2 (6 minutes) Steady 85 RPM 8 Min
- 1 minute downhill
- 1 minute Zone 1
Hill 3 Zone 3 (4 Minutes) Steady 70-75 RMM 6 min total
- 1 minute Zone 2
- 1 minute Zone 1
3 Minute Recovery (38 minutes into workout)
5 X 40 seconds on 20 off Zone 2 Surges = 6 minutes
1:40 Recovery
30 second sprint (Build it seated, blow up standing sit down for 25 full throttle seconds Zone 4)
1:40 Recovery
3 Minute Zone 1 or 2 Race to the Finish!!!!!
COOLDOWN!!!!!!!!!!!!!!!!!!
Submitted by Sparrow from Albuquerque on 1/2/10
Email: sparrowbear@yahoo.com