Keiser: The Ride 1: RACE

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The Ride 1: RACE At The Ride by Keiser, our training philosophy is built upon three core methodologies: RPE, Heart Rate training, and Power training, all finely tuned to our five distinct training zones. Our approach is encapsulated in RIDE BY COLOUR, where each zone is represented by a specific color: ZONE 1 is Grey ZONE 2 is Blue ZONE 3 is Green ZONE 4 is Orange ZONE 5 is Red. Below are the intensity ranges for each training zone based on RPE, Heart Rate Training, and Power Training. RPE | HRM% | FTP% 1- VERY EASY | 50% - 60% HRM | 0-55% FTP 2- EASY | 60% - 70% HRM | 56% - 75 % FTP 3- MODERATE | 70% - 80% HRM | 76% - 90% FTP 4- HARD | 80% - 90% HRM | 91% - 105% FTP 5- VERY HARD | 90% - 100% HRM | 106% - 150% FTP Warm Up 5:52 Activate both body and mind to progressively elevate intensity levels from very easy to moderate. A 6-minute warm up building the intensity from resting to 60-70% Effort: VERY EASY (LEVEL 1), EASY (LEVEL 2) and MODERATE (LEVEL 3) RPM: 65 - 85 Riding position: Seated flat, standing Fartlek set 1 – 12:04 In the initial working segment, transition smoothly from a moderate to a hard intensity level finishing the set with 2 intervals at VO2 max between active recoveries on level 3, moderate. Let the dynamic shifts in music propel your adjustments in intensity and position. Effort: 60 to 95 % HRM / 60 to 110% FTP / EASY, MODERATE, HARD and VERY HARD RPM: 65 to 75 Riding position: Seated and standing climb Active recovery – 4:14 Prioritize rehydration and recovery before diving into the third section of work. Effort: 60-70 % RPM: 80 to 90 Riding position: Seated flat Fartlek set 2 – 09:45 Following your recovery period, commence set 2 with multipower level segments set at levels 3, 4, and 5. Ensure the music synchronizes seamlessly with the shifts in intensity and position. Effort: 60 to 95 % HRM / 60 to 110% FTP / EASY, MODERATE, HARD and VERY HARD RPM: 65 to 85 Riding position: Seated flat, seated climb and standing climb Fartlek set 3 – 10:37 After allowing for a 90-second recovery period, transition into set 2, incorporating multipower level segments at levels 3, 4, and 5. Keep the music aligned with the fluid changes in intensity and position. Effort: 60 to 95 % HRM / 60 to 110% FTP / EASY, MODERATE, HARD and VERY HARD RPM: 75-90 Riding position: Seated flat, seated climb and standing climb Cool Down – 04:51 Time to wrap up the ride with a cool down and stretching. Don't forget to congratulate your riders on a job well done. Effort: <60% RPM: 75-90 Riding position: Seated flat

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