This workout seeks to keep you at controlled, challenging, power output for certain periods of time.
Just want the music? Here’s the playlist.
Warm up
Workout
Take 50-60% of “max effort” power, call that your threshold.
5 rounds of:
- 1 min 90-110 cadence, 110% threshold
- 1 min tempo
- 45 sec 90-110 cadence, 120% threshold
- 45sec tempo
- 30 sec all out
- 1 min tempo
Music
Cool down
Using your 100% power as a reference, the goal here is to work in that high-power zone for short intervals.
Here’s the playlist.
Warmup
- Cadence work, gear work, 7 min.
- Seated false flat, seated climb, standing climb repeats. 4 min.
- Power test or cadence work (if you already know your target numbers you can skip the power test). 4 min.
Workout
“The 30s”
3 rounds:
30 second 150% tempo power push, rest starts at 30s and decreases by 5s each set.
2min rest.
Cool down
Soft pedal, stretch.
Testing: 3 minute Aerobic Capacity Test
Today’s workout is going to help set your power zones when using the Keiser M3 bikes in our classes at Pure Austin. We’ll warm up for about 15-20 minutes, and then run a 3 minute test. Some resources for the test are below – note that this is from Wattbike’s site, which are different bikes from the ones we use, but the experience and methodology should be the same.
Warm-up
Low intensity, low power, break a sweat. Don’t get winded, no burning in lungs or legs.
Testing
- David Guetta – Lunar: 3 attempts to find the power to use during the test, 30:30, ask yourself if you can hold it for 3 minutes.
- Coldplay – Rainy Day: Soft pedal, set up bikes.
- David Guetta – Titanium (feat. Sia): Stop moving. Reset computer. Starting from a static, seated position, go for 3 minutes at threshold power established earlier.
- Coldplay – Fix You: stop moving. Immediately take heart rate measurement, look at average power. Soft pedal when ready, working back to warm up gear/cadence in the last 90 seconds.
Cool down
For this workout, you’ll need to know your LT power threshold. If you don’t, take 50% of your max anaerobic power and use that number. If you don’t know that number, don’t worry – we’ll figure it out in class.
Just want the playlist? Here!
Warm up (20 min)
8 min 50% LT power, cadence work
4 min gear ladder (1 min +1 gear each min)
3 min climb ladder (every minute adding 2 gears, stand as needed)
3 min cadence ladder (flat road, adding 10rpm every minute, starting at 100 rpm)
2 min active recovery
Training (35:15)
5x 60:120 @ 75-90%, 50% recovery
5x 45sec seated climb @ 90% (80rpm), 30sec standing climb (80 rpm), 60sec recovery @ 50%
3x 3min:3min @ 105%
Cool down
Flat road -1, 3 min
Stretches
Playlist
We Were Promised Jetpacks – It’s Thunder And It’s Lightning
Twin Atlantic – Lightspeed
Twin Atlantic – What Is Light? Where Is Laughter? (Skrillex Remix)
Passion Pit – The Reeling – Calvin Harris Remix
MSTRKRFT – Heartbreaker feat. John Legend (Laidback Luke Remix)
Rihanna – We Found Love – Chuckie Extended Remix
Swedish House Mafia – Save The World (Knife Party Remix)
Muse – Stockholm Syndrome
30 Seconds To Mars – This Is War
30 Seconds To Mars – 100 Suns
The Presets – Are You The One?
Cut Copy – Going Nowhere – Digitalism Remix
Linkin Park – The Requiem
David Guetta – Without You (feat. Usher)
Foster The People – Helena Beat – Lenno Extended Remix
Florence + The Machine – Strangeness And Charm
This workout seeks to keep you at controlled, challenging, power output for certain periods of time.
Just want the music? Here’s the Spotify playlist.
Warm up
Workout
3 rounds of:
- 1 min @ 80% max power, 30 sec rest
- 2 min @ 70% max power, 1 min rest
- 4 min @ 50-60% max power, 2 min rest
Music
Cool down
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