Our power RDE's are designed to help you improve your speed and conditioning. There are many benefits to power RDE's using power-based training zones such as achieving training structure, accurate fitness tracking, motivation, help in understanding your strengths and weaknesses to allow you to train smarter and to maximise your training time.
Most smart bikes have a power system that help measure the force you apply when cycling. Within our power RDE sessions we work to the universal system of 7 zones, the first zone being very light and the final zone being your maximum limit. Each workout has noted in the description which zones you will be working within during the session which can be applied to any indoor cycling bike that has a power system installed. If you are a member of our RDE Club, you will be using our advanced IC6 train by colour bikes which have an in-built power system led by colour to help guide you through the 7 power zones, these are explained below and are used in all our RDE workouts.
Zone 1: white light (very light exertion)
Zone 2: blue light (light exertion)
Zone 3: green light (moderate exertion)
Zone 4: yellow light (hard exertion)
Zone 5: red light (very hard exertion)
Zone 6: circle of fire red light (sub-maximal exertion)
Zone 7: vortex burn light (absolute max exertion)
If you have any issues understanding your power zones, please refer to your bikes user manual.
Take your climbing fitness to the next level in this 2x9 minute ascending cadence challenge. We've all experienced the strength gains associated with a traditional "resistance climb" but have you experienced the cardiovascular gains from an "accelerating climb"? It's a fight of lungs and legs and...
A 45 minute Power RDE to challenge both your strength & high end stamina. Each 4 minute climb pushes you from zone 2 to zone 5. You have only 60 seconds recovery before a 3 minute 'time trial effort' in zone 4. 3 repeats with a big ramping climb to finish you in zone 6.
A strength endurance climb with a difference. One climb using just one resistance level but take the power surge challenge past 4 riders as well as the final acceleration to the summit for ascension glory!
Time to up your game. Test your fitness with this short 5-minute FTP test (functional threshold power) and warm up. This will test your maximum aerobic power, the most accurate measure of cardiovascular fitness so you can track your fitness gains over time and ensure every class will deliver resu...