Cycle 158

Posted in playlists, workouts on 02. Dec, 2011

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.

Conducting the 3 minute test (ignore the stuff specific to the equipment)
3 minutes of truth – experience with the test
Max heart rate estimator, in case you didn’t take your pulse after the test or wear an HRM
Training zones calculator

I just want the music! Ok, here was our playlist.

Warm-up

Low intensity, low power, break a sweat. Don’t get winded, no burning in lungs or legs.

The Joy Formidable – Whirring – Innerpartysystem Remix: easy spin, 90-110rpm.
Jimmy Eat World – A Praise Chorus: flat road, 90-110, 10 rpm pickups.
Foo Fighters – Bridge Burning: easy climb, +2 seated/standing jogs.
Interpol – Mammoth: easy climb, 10rpm pickups out of the saddle.
Arctic Monkeys – I Bet You Look Good On The Dancefloor: false flat, 20rpm pickups.
Atomic Tom – Break My Heart Around You: soft pedal.

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.