Cycle 168 – some climbing

I know we don’t like to climb, so I made a super poppy playlist (for me) to get your minds off of this.

Playlist

Warmup

• Fun. – Some Nights: flat road, easy
• Avicii – Levels – Radio Edit: lockouts
• The Presets – A New Sky: climb gear practice, low -> high
• Florence + The Machine – Strangeness And Charm: false flat, easy hill, standing jog

Workout

• Coldplay – Charlie Brown: flat road, seated sprints, standing sprints
• Gym Class Heroes – Ass Back Home – feat. Neon Hitch: easy hill seated/med hill standing
• M83 – Steve McQueen: flat road, false flat, false flat sprints
• Flo Rida – Good Feeling: medium standing climb, seated flat
• David Guetta – Without You (feat. Usher): power sprints
• Kanye West – All Of The Lights: easy hill, standing +10rpm, med hill, standing +10 rpm, etc

Cooldown

• M83 – Reunion
• Young the Giant – Cough Syrup

Cycle 166 – Max climb and intervals

A small break from power training this week to take a look at the gears we’re using throughout class.

Just give me the playlist!

Warm-up

• LCD Soundsystem – All My Friends: flat road with pickups
• Skrillex – Bangarang – feat. Sirah: lockouts, :30/:20 x 3

Skill session: max climb

Take the next 7 minutes to find your max climb gear, 30 seconds at a time. Cadence does not go below 70rpm. RPE 8-10.

30 seconds climb, 30 seconds easy spin. Start at your medium hill and move up by one gear until you can no longer keep the cadence up. Seated or standing.

• AWOLNATION – Sail
• Muse – The Small Print

Then, spend the next 3 minutes at 120rpm in your flat road gear.

• The Killers – Mr. Brightside

Intervals

5 sets of:

• 1 min false flat, 100+ rpm
• 1 min climb, 2 gears below your max climb gear
• 1 min flat road 120 rpm

• Coldplay – A Hopeful Transmission
• Coldplay – Don’t Let It Break Your Heart
• Foo Fighters – Monkey Wrench
• 30 Seconds To Mars – Savior
• Rise Against – Savior

Cash out

• Linkin Park – Breaking The Habit: flat road 100+ rpm, standing same cadence, +2 gear pushes
• Foo Fighters – Come Alive: flat road/easy spin, half tabata

Cool down

• Incubus – Black Heart Inertia
• Kings Of Leon – Pyro

Cycle 163 – short interval power training

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

• Muse – Assassin – Grand Omega Bosses Edit
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Hadouken! – Oxygen – Gemini 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 162 (the 30s)

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

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