-45-
SAMPLE RIDE PROFILES
AND TEMPLATES
CONTINUUM
Focus:
Steady State Training
CLIEN
T
PROJEC
T
Keiser Zen
Zone
DRAWN BY
PD
ISSU
E
18/09/16
RE-
ISSUE
DESCRIPTIO
N
D
0.1
3000 mm
2750 mm
3000 mm
3000 mm
5145 mm
2000 mm
5145 mm
3000 mm
2750 mm
4500 mm
2300 mm
!"
KEISER M3i FOUNDATIONS WORKOUTS
POWER CONTINUUM
POWER ZONES TIME %
ZONE 1 10%
ZONE 2 2 22%
ZONE 3 16%
ZONE 4 52%
ZONE 5
!"
1
2
3
4
5
POWER ZONES
TIME
0
50
CLIEN
T
PROJEC
T
Keiser Zen
Zone
DRAWN BY
PD
ISSU
E
18/09/16
RE-
ISSUE
DESCRIPTIO
N
D
0.1
3000 mm
2750 mm
3000 mm
3000 mm
5145 mm
2000 mm
5145 mm
3000 mm
2750 mm
4500 mm
2300 mm
!"
KEISER M3i FOUNDATIONS WORKOUTS
POWER CONTINUUM
POWER ZONES TIME %
ZONE 1 10%
ZONE 2 2 22%
ZONE 3 16%
ZONE 4 52%
ZONE 5
!"
1
2
3
4
5
POWER ZONES
TIME
0
50
METHODOLOGY
Segment
Segment
Time
Elapsed
Time
Power
Zone
RPM
Body Position
Comments
INTRO
2:00
2:00
ZONE 1
65–75
Seated
Review bike display. Proper cycling technique and
grips. Explain workout.
WARM-UP
One
5:00
7:00
ZONE 2
75–85
Seated
Increase power and RPMs to
change from zone 1 to 2
MAIN
One
5:00
12:00
ZONE 2-3
75–85
Standing/Seated
5 x 30”/30”
Activate changing standing and seated cycling
INTERVAL SET
One
7:30
19:30
ZONE 3-4
65–75
75–85
Standing/Seated
5 x 30”/1’
Alternate between
INTERVAL SET
Two
20:30
40:00
ZONE 4
65–85
85–110
Standing/Seated
Use different POWER drills from the manual
COOL-DOWN
One
2:30
42:30
ZONE 2
75–85
Seated
Recover
COOL-DOWN
Two
2:30
45:00
ZONE 1
65–75
Seated
Light pedal pressure. Cool down.
STRETCHING
5:00
50:00
-
-
Off The Bike
An instructing template is extremely helpful when designing a workout, especially if an instructor is new
to leading indoor cycling classes. The template is the blueprint for the ride and helps the instructor feel
better prepared and more confident. Refer to the template throughout the class.
