The Ride 4: RHYTHM

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BPM — Various Genre — Cinematic, Hard House, Drum & Bass, Lofi Class — Studio Cycling Description — The Ride 004: 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 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 More Like This — The Ride Race 1, The Ride Rhythm 2, Bike Beats 11 Recommended Protocol — Warm-up 5:30 (5:30) A new Ride Rhythm begins. Take this 5:30 minute warm-up to set your goals and intentions. Focus on preparing your body and connecting with your mind as you gradually move from an Easy to a Moderate zone. Effort: VERY EASY (LEVEL 1) EASY (LEVEL 2) and MODERATE (LEVEL 3) RPM: 90-95 Riding position: Seated flat, standing Fartlek set 1 – 20:03 (25:33) In the initial working segment, smoothly transition from moderate to hard intensity. Use the music's energy shifts to move from Green to Orange. Incorporate changes in the saddle to make the ride more engaging. Effort: 60 to 90 % HRM / 60 to 105% FTP / EASY, MODERATE and HARD RPM: 65 to 85 Riding position: Seated and standing climb Active recovery – 3:38 (29:11) Prioritise rehydration and recovery at LEVEL 2 before diving into the second set of this Ride Rhythm. Effort: 60-70 % HRM / 60 – 65 % FTP / EASY RPM: 80 to 90 Riding position: Seated flat Fartlek set 2 – 11:20 (40:33) After your recovery period, begin set 2 with steady state segments at levels 3 and 4. Ensure the music aligns perfectly with the changes in intensity and position. Effort: 60 to 90 % HRM / 60 to 105% FTP / EASY, MODERATE and HARD RPM: 72 to 85 Riding position: Seated flat, seated climb and standing climb Cool down – 05:33 (46:06) 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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