The Ride 2: RHYTHM

12 Tracks

The Ride 002: RHYTHM 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 6:14 Prepare your body and mind by warming up in a progressive way. A 6-minute warm up building the intensity from resting to 60-70% Effort: 50 to 80 % HRM / 40 to 90% FTP / VERYE EASY, EASY and MODERATE RPM: 80 to 90 Riding position: Seated flat Continuous Set 1 – 9:15 First working section between MODERATE and HARD. Let the music drops fuel your intensity shifts and/or position changes. Effort: 70 to 90 % RPM: 65 to 85 Riding position: Seated and standing climb Continuous Set 2 – 6:53 Short recovery in LEVEL 2 before getting the last minutes of continuous work between LEVEL 3 and LEVEL 4. Effort: 60 to 95 % HRM / 60 to 105% FTP / EASY, MODERATE and HARD RPM: 65 to 75 Riding position: Seated and standing climb Continuous Set 3 – 16:25 Start the set with a 4-minute recovery on a flat road on 85 RPM before the last 12:25 minutes of this ride begin. Allow the rhythm of the music to energise your intensity shifts and positional adjustments. Effort: 60 to 95 % HRM / 60 to 105% FTP / EASY, MODERATE and HARD RPM: 70 to 85 Riding position: Seated flat. seated climb and standing climb Cool Down – 05:29 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

OPEN IN APP