User's Manual

Page 26
Warm-up: Start with realistic goals by pacing the workout intensity to how you
feel. Drink water and ease up when over exerted.
Key: ® = resistance
Duration Profile MHR RPE
(5 minutes) Seated Flats (55-65%) 2-3
3 min. 80-95 RPM Minimal ®
2 min. 85-95 RPM Light ®
(5 minutes) XL’s/ DL – light resistance (60-70%) 3-4
Focus on smooth pedal strokes and transitions when changing leg speed:
2 min. /choose RPM Accelerate leg speed 8 counts
Decelerate leg speed 8 counts
2 min. /choose RPM Accelerate 15 sec.
Decelerate 15 sec.
30 sec. /choose RPM Hold accelerated steady pace
30 sec. /choose RPM Decelerate pace, easy pedaling
Endurance Pacing: build heart rate up to steady state. Be specific to individual
fitness level.
(15 minutes) Practice with the resistance knob – add small resistance increases
and then release. Notice changes in heart rate when exerting more intensity.
Overall Profile: Start on flat road and establish starting resistance. Build leg
speed up to 80 rpm working into the headwind. Describe pace line of riders who
alternate turns riding at the front, pulling then resting by sitting in. Then, a short
hill climb before the spin home.
Duration Profile MHR RPE
1 min. choose RPM Moderate resistance (70-85%) 4-6.5
1 min. 70-80 RPM Add ® try to maint. cadence
1 min. 70-80 RPM Add ® try to maint. cadence
1 min. slow RPM Add ®/option to stand up – slow down cadence
1 min. 80-100 RPM Release ® and spin easy (60-70%) 3-4
[5 min.] [Repeat above sequence] (70-85%) 4-6.5
2 min. 80-100 RPM Seated Flat (60-70%) 3-4
3 min. 60-70 RPM Steep Hill Climb (75-85%) 5.5-6.5
Cool Down:
(2 minutes) Seated Flat (55-65%) 2-3
80-90 RPM Comfortable spin with light ®
Stretch: Option on and off the bike.
(3 minutes)
Stretch the muscles worked during the training. Add a few rotational torso
movements to ease up any tension in the lower back or upper body.
START-UP RIDE I - 30 MINUTES