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-47-
Segment
Segment
Time
Elapsed
Time
Power
Zone
RPM
Body Position
Comments
Intro
3:00
3:00
ZONE 1
65–75
Seated
Review bike display. Proper cycling
technique and grips. Explain workout.
WARM-UP
One
2:30
5:30
ZONE 2
75–85
Seated
Increase power and RPMs to
change from zone 1 to 2
WARM-UP
Two
2:30
8:00
ZONE 2
85–95
Standing/Seated
2 x 30/30”
Activate changing body position from 30” standing to
30” seated
MAIN
One
3:30
11:30
ZONE 2-3
80–90
Seated 15:15/30:15
45:15/30:15/15:15
Increase RPMs seated to a lift from
zone 2 to zone 3
INTERVAL SET
One — 1x5’
5:00
16:30
ZONE 4
65–75
Standing/Seated
45”/45”
Challenging work segment
TRANSITION
One
2:30
19:00
ZONE 2
80–90
Seated
Recover segment
INTERVAL SET
Two — 5x30”/1’
7:30
26:30
ZONE 2-5
75–85
65–75
Standing/Seated
30” Work / 1’ Recover
Combines standing at higher RPMs
with seating at lower RPMs
TRANSITION
Two
3:00
29:30
ZONE 2
80–90
Seated
Recover
INTERVAL SET
Three — 5x30”/15”
4:15
33:45
ZONE 3-4
75–85
65–75
Standing/Seated
Interval segment combining
zones 3 and 4
TRANSITION
Three
2:15
36:00
ZONE 2
80–90
Seated
Recover Segment
INTERVAL SET
Four — 1x5’
5:00
41:00
ZONE 4
65–75
Seated
Alternate between 45” standing climb and 45” seated
climb for 5 reps
COOL-DOWN
5:00
46:00
ZONE 2
75–85
Seated
Decrease Power, recover and cool
down before relax and stretch
STRETCHING
4:00
50:00
—
—
Off The Bike
METHODOLOGY
FARTLEK SPEED PLAY
Focus:
Mixed Profile
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 FARTLEK Speed Play
1
2
3
4
5
POWER ZONES
TIME
0
50
POWER ZONES TIME %
ZONE 1 7%
ZONE 2 2 50%
ZONE 3 14%
ZONE 4 22%
ZONE 5 5%
!"
"
POWER ZONES
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 FARTLEK Speed Play
1
2
3
4
5
POWER ZONES
TIME
0
50
POWER ZONES TIME %
ZONE 1 7%
ZONE 2 2 50%
ZONE 3 14%
ZONE 4 22%
ZONE 5 5%
!"
"
POWER ZONES