Keiser: The Ride 3: RUSH

1 Tracks

The Ride 003: RUSH 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 colour: 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 7:22 Prime your body and mind with a thorough warm-up, engaging in activations set at levels 3 and 4, prior to initiating the two main sets of intervals. Effort: VERY EASY (LEVEL 1), EASY (LEVEL 2), MODERATE (LEVEL 3) and HARD (LEVEL 4) RPM: 70 - 85 Riding position: Seated flat, standing climb Intervallic Set 1 – 7:45 During the initial set of interval work, allocate the first 60 seconds to establish intensity targets for each interval. Maintain a work-to-recovery ratio of 1:1, ensuring riders achieve consistent intensity levels throughout each interval. 4 on-minute intervals at level 5, very hard intensity. Effort: 90-95% HRM / 110 - 125 % FTP / VERY HARD INTENSITY Recovery: 60-70 % RPM: 65 to 85 Riding position: Seated and standing climb Full recovery – 4:45 Allow for a complete recovery period of approximately 5 minutes to prepare your riders to replicate their performance from the first interval set. Effort: < 60% RPM: 70 to 90 Riding position: Seated flat Intervallic Set 2 – 7:45 In the second set of 4 one-minute intervals, maintain a 1:1 work-to-recovery ratio to ensure riders sustain consistent intensity levels. Execute four intervals at level 5, representing a very hard intensity. Ensure to allocate the last 60 seconds of the full recovery segment to establish intensity targets for each interval. Effort: 90-95% HRM / 110 - 125 % FTP / VERY HARD INTENSITY Recovery: 60-70 % RPM: 70 to 80 Riding position: Seated and standing climb Cool Down – 04:22 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