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Cycle 163 – short interval power training

ejwood79 — Thu, 26 Jan 2012 16:39:37 +0000

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

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
Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, flat road last 2 min
Arctic Monkeys – I Bet You Look Good On The Dancefloor: set your threshold – 3x “max effort”
Friendly Fires – Live Those Days Tonight: flat road, find tempo pace

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

Cycle 162 (the 30s)

ejwood79 — Thu, 19 Jan 2012 19:30:57 +0000

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.

Cycle 158

ejwood79 — Fri, 02 Dec 2011 15:32:39 +0000

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.

Cool down

The Presets – Are You The One?: up and down, lead out sprints.
Coldplay – Every Teardrop Is A Waterfall: cool down.

Cycle 157

ejwood79 — Sun, 27 Nov 2011 00:58:49 +0000

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

ejwood79 — Fri, 18 Nov 2011 15:43:47 +0000

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

Cool down

Cycle 141, redux

ejwood79 — Fri, 11 Nov 2011 14:43:31 +0000

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

ejwood79 — Sun, 23 Oct 2011 15:20:37 +0000

Cycle 154 – Lactate Shuttle

Dynamic warm up

Climb circuit

Lactate Shuttle

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

Cool down

Cycle 148 (tabata madness)

ejwood79 — Thu, 08 Sep 2011 22:21:03 +0000

Four different tabata workouts, in one!

Check it out on Spotify

Warmup

Focus on climbs and out of saddle work. Speed toward the end.

Eyes (Extended Mix) – Kaskade
Heads Will Roll (A-Trak Remix) – Yeah Yeah Yeahs
Awesome – The Bloody Beetroots
Heavy Metal Lover – Lady Gaga
Electrify – Mute Math
Fantasy – The xx

Workout

Each set is 8x 20:10 of the effort described. 2 min rest between each set.

Tabata 1, seated climb. I Wanna Go (Jump Smokers Radio Remix) – Britney Spears / The Requiem – Linkin Park
Tabata 2, standing climb. Kill EVERYBODY – Skrillex / Prelude 12/21 – AFI
Tabata 3, high cadence. MK Ultra – Muse / Love Like a Sunset Part II – Phoenix
Tabata 4, all out effort. Walk – Foo Fighters

Cycle 145 (progressive cadence)

ejwood79 — Fri, 29 Jul 2011 21:11:09 +0000

The goal of this workout is to hold high cadences through progressively higher gears. The cadence does not drop nearly as quickly as the gear rises!

Warm-up

We Can Make The World Stop – Glitch Mob: flat road
The Catalyst – Linkin Park: 120 rpm holds
A Wolf In Geek’s Clothing – The Naked and Famous: False flat up/down
Self vs Self – Pendulum: Tabata seated climb
Warrior Concierto – Glitch Mob: active recovery

Workout

5 sets of 3 min on, 1 min off.

Satellite – Rise Against: flat road, 120 rpm
Rocket – Smashing Pumpkins: flat + 1, 120 rpm
MK Ultra – Muse: flat + 2, 110 rpm
Idealistic – Digitalism: flat + 3, 110 rpm
Cornelius (Radio Oi!) – Bloody Beatroots: flat + 4, 100rpm

Cash out

Rock N’ Roll [Will Take You To The Mountain] – Skrillex: Tabata seated climb

Cool down

Home – Edward Sharpe & The Magnetic Zeros
White Sky – Vampire Weekend

Cycle 144 (tabata)

ejwood79 — Thu, 21 Jul 2011 19:40:50 +0000

This is my first Spotify-driven playlist. Hope it works out!

If you have Spotify, you can check out the playlist here.

Warm-up

Drumming Song – Florence + The Machine: 100+ rpm
Bulletproof (Tiborg Remix) – La Roux: 100+ rpm, 20 rpm pickups
Yeah 3x – Chris Brown: seated/standing easy climb
Don’t Wanna Go Home – Jason Derulo: seated climb easy, seated climb medium, standing climb med/hard
E.T. (Noisia Remix) – Katy Perry: 120+ rpm
Into – The xx: active recovery

Workout

Party Rock Anthem – LMFAO: Tabata!
2 min recovery, then 6x 1min:30sec on the following songs:

1901 Bo Flex’d (Passion Pit Remix) – Phoenix
Save The World (Third Party Remix) – Swedish House Mafia

Move For Me (Radio Edit) – Kaskade & Deadmau5: 100+ rpm, 20 rpm pickups
Knights of Cydonia – Muse: 3 min easy, 2 min med, 1 min hard climb

Cool Down

Awake My Soul – Mumford & Sons
You’ve Got The Love – Florence + The Machine