Cycle 158

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

Cycle 157

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

Cycle 156

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

• Florence + The Machine – Shake It Out: flat road 100rpm below 250w
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit: flat road pickups @ 120rpm, 130rpm x 2
• Arctic Monkeys – I Bet You Look Good On The Dancefloor: power pickups @ 60%, 70%, 80% of max power
• Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, rest final 2 min

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

• Friendly Fires – Live Those Days Tonight
• MSTRKRFT – Heartbreaker feat. John Legend (Laidback Luke Remix)
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Cut Copy – Going Nowhere – Digitalism Remix
• David Guetta – Turn Me On (feat. Nicki Minaj)
• Rihanna – We Found Love – Chuckie Extended Remix

Cool down

• Florence + The Machine – Seven Devils
• Coldplay – A Message

Cycle 141, redux

Same playlist as Cycle 141, but with a different workout.

Warmup

The Temper Trap – Resurrection: flat road 100 rpm, pickups
Panic! At The Disco – The Ballad Of Mona Lisa: false flat, +5-10 gear standing lockouts

Testing

The Presets – Together: 5x 30:30, find your max power, starting at bodyweight wattage and moving up
Foster The People – Houdini: flat road active recovery

Training

3 rounds of:

• 1 min 50% max power, 1 min rest
• 1 min 70% max power, 1 min rest
• 1 min all out max effort, 2 min rest

Swedish House Mafia – One (Your Name) [feat. Pharrell] {Vocal Mix}
Linkin Park – The Requiem
Benny Benassi – Cinema – Skrillex Remix
The xx – Intro
30 Seconds To Mars – Vox Populi

Cool down

Britney Spears – Till The World Ends – Bloody Beatroots Extended Remix: 3 min 120 rpm, flat road-1 or -2
Coldplay – Don’t Panic
Kaskade & Deadmau5 – Move For Me – Radio Edit

Cycle 154

Cycle 154 – Lactate Shuttle

Dynamic warm up

• The Joy Formidable – Whirring – Innerpartysystem Remix
• lostprophets – Last Train Home
• Jimmy Eat World – A Praise Chorus
• Foo Fighters – Bridge Burning

 Climb circuit

• Kings Of Leon – Be Somebody
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit
• Interpol – Mammoth
• Arctic Monkeys – I Bet You Look Good On The Dancefloor

Lactate Shuttle

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, done.  All out efforts.

• Atomic Tom – Break My Heart Around You
• David Guetta – Lunar
• The xx – Fantasy
• Muse – New Born
• Coldplay – Rainy Day
• Benny Benassi – Cinema – Radio Edit
• David Guetta – Titanium (feat. Sia)

Cool down

• Coldplay – Fix You
• Coldplay – Every Teardrop Is A Waterfall