User's Manual

Page 27
Duration Profile MHR RPE
(15 minutes) Seated Flats (55-65%) 2-3.5
8 min. 80-110 RPM Warm-up with minimal ®
Gradually increase leg speed to 110 RPM
2 min. 70-80 RPM Add small increments of ® (65%-70%) 3.5-4.5
2 min. 70-80 RPM Stand and add some ®, but (70-75%) 5
maintain the same cadence.
3 min. 80-110 RPM Seated recovery spin (55-65%) 2-3.5
(14 minutes) Hill Climb
Focus on training strength and endurance
1 min. 65-70 RPM Standing Climb (70-75%) 4-5
Add ® and slow cadence down
1 min. 70-75 RPM Seated Climb – same ® (75-80%) 5+
Slight increase of RPM
2 min. 70-75 RPM Standing Climb (75-85%) 5.5-6
Add slight ® same cadence
2 min. steady Seated Climb (80-85%) 6 – 7
Keep ® and try to bring cadence
back up if it slows down.
2 min. steady Standing Climb (80-85%) 6 – 7
Maintain intensity and speed
2 min. steady Seated Climb/ Focus on (80-85%) 7
breathing and efficient pedal strokes.
1 min. 75-80 RPM Standing Climb/speed up (85+%) 7+
cadence, but not a major attack.
1 min. 65-75 RPM Seated Climb – ease up (85+%) 7+
slightly on cadence if necessary.
1 min. 70-80 RPM Stand Climb (85+%) 7-8+
Intensity is very strong; focus on breathing and maintaining cadence. Monitor
the intensity and ease up if the heart rate feels too uncomfortable.
1 min. Seated Climb (85+%) 7-8+
Finish strong without compromising technique.
(6 minutes) Downhill and Recovery
Release to moderately light tension and speed up cadence:
3 min. 95-110+ RPM Seated Downhill (70-75%) 4-5
3 min. 90-95 RPM Flat road spin (65-70%) 3.5-4.5
(5 minutes) Cool Down and Stretch (50-60%) 1-2
Release tension to light resistance and gradually decrease pedal speed.
80-90 RPM Easy pedaling, then stop to stretch
Recover and lower heart rate. 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 II - 40 MINUTES