Progressive Power Pyramid

Female doing an indoor bike training session
October 7, 2023

Brad Seng


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Asthe race season winds down for most of us and we transition to our off-seasonor early base training, here is one of my favorite indoor cycling sessions forthis time of year.  It provides astimulus across a variety of energy systems with just enough dosing of modestintensity to keep things honest and interesting while not leaving one feelingtotally gassed.

Activationexercises - knee hugs, lateral lunges, etc.

WU: 15' easy.
-->5x(20'' moderate + 40'' easy) as primers to wake up the legs.
MS: Progressive Power Pyramid. Recovery is half the work rate and an extra 5' easyspinning between rounds.  2-3 totalrounds as time permits:
-->4' @ 80% FTP (RPE 6) + 2' easy
-->3' @ 90% FTP (RPE 7) + 1:30 easy
-->2' @ 100% FTP (RPE 8) + 1' easy
-->1' @ 110% FTP (RPE 9) + 30'' easy
-->5' easy

Remainder of time easy spinning.

Coach Brad Seng enjoys working with athletes of all abilities who set a variety of personal goals. He understands difficult training days. Challenging days and subpar workouts are inevitably part of the triathlon landscape, as are the times when you’re feeling great and everything clicks. He believes there are lessons to be learned from experiencing both. Sometimes having to fight for a workout is just what’s needed to achieve an important breakthrough in mental conditioning.  

Coach Brad is a USA Triathlon Certified Level II, USA Triathlon Certified Youth & Junior, Training Peaks Level 2 Certified Coach and NESTA Certified Sports Nutritionist (National Exercise and Sports Trainers Association).

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