-46-
METHODOLOGY
PROGRESSIVE
Focus:
Intensity Building
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 PROGRESSIVE
POWER ZONES TIME %
ZONE 1 12%
ZONE 2 16%
ZONE 3 44%
ZONE 4 22%
ZONE 5 6%
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 PROGRESSIVE
POWER ZONES TIME %
ZONE 1 12%
ZONE 2 16%
ZONE 3 44%
ZONE 4 22%
ZONE 5 6%
1
2
3
4
5
POWER ZONES
TIME
0
50
!"
Segment
Segment
Time
Elapsed
Time
Power
Zone
RPM
Body Position
Comments
Intro
2:30
2:30
ZONE 1
65–75
Seated
Review bike display. Proper cycling
technique and grips. Explain workout.
WARM-UP
One
2:30
5:00
ZONE 2
75–85
Seated
Increase power and RPMs to
change from zone 1 to 2
TEMPO SPEED
10:00
15:00
ZONE 3
90–100
Hold a high RPM at tempo power zone 3
TRANSITION
One
2:30
17:30
ZONE 2
75–85
Recover
TEMPO TRAINING
10:00
27:30
ZONE 3
70–75
Seated
User should remain in the saddle. Cycling range with
enough power to remain just below FTP Zone for the
duration of the drill.
LONG HILL CLIMB
10:00
37:30
ZONE 4
65–75
70–75
Standing/Seated
Begin seated spinning, changing to seated climbing,
moving to standing climbing. This progression can be
reversed if desired. Allow users to try higher
resistances for a short time and to challenge
themselves to a higher level.
SPEED
2:30
40:00
ZONE 5
85–100
High Intensity Work Zone. This is intended to push
the user from a high steady state, just over their
threshold and try to hold that intensity for 2’30”.
COOL-DOWN
One
2:30
42:30
ZONE 2
75–85
Seated
Light pedal pressure. Cool down.
COOL-DOWN
Two
2:30
45:00
ZONE 1
70–75
Seated
Decrease power, recover and cool down
before relax and stretch
STRETCHING
5:00
50:00
-
-
Off The Bike
