• Reminders
• Make sure you have water, a towel and fan for your workouts.

Ride Overview

• Goal: By the end of the ride, we want each rider to know their own percent of power is ideal if there are 10 intervals. What percent of power is good for you if you have to do 10 intervals?

• PE is between 7.5-8 throughout the ride.

• The first set of intervals ask for 110% while experimenting with cadence and position.

• Remember that as the cadence gets higher, keep the upper body quiet and smooth to limit the bouncing. Imagine a magnet between your booty and the seat.

• The second half of the workout offers ten intervals starting at 110%. Each effort is 30 seconds on and one minute off. There is a lot of recovery time.

• The first five intervals of the second set increase by 5% each interval.

• The last five intervals of the second set increase by 10% each interval.

• The second segment is VO2 work experimenting with position from seated or standing.

• Remember to keep a little bit of tension throughout the workout, even during the recovery. Think of it as a rubber band: stretching a little bit more each effort but keeping a little tension on the band during the recovery times.

• The third segment offers a 4-minute set. The first minute is done at a comfortable level (85%) then we gradually build it up to 100% for the remaining three minutes. It can be paced at increasing to 90, 95, and then 100% for each minute.

• The cooldown is 4 minutes...nice and easy.

• This workout works on repeatability- This helps our body to know what the efforts over 100% feel like. It helps us figure out what we can sustain at a maximum level.

***Think about what is your max % and work backward. If you find that it is too much in the last five intervals, keep it at or just below that level and do not increase your percentage with each effort.

Screen Overview

The software used during this ride offers a different dashboard. Here is what it all means:

• Upper left green writing displays the current effort in time, percent of power and cadence.

• The center white clock shows the countdown clock letting us know how much time is left in a given segment.

• The upper right yellow writing displays what will be coming in time, percent of power and cadence.

• The chart off to the center-right keeps track of each effort

• The center gauges show the instructor's power (bigger circle) and cadence (smaller subscript circle) The dial lets the rider know if the efforts are at the specified levels. Green lights say good, red means that the effort is too hard (hot) and the blue lets the rider know it is not hard enough (blue).