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Knowledge Base |
P I Q System - Best Practices
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Workout
Phases:
Each class should consist of 3 phases: a Warm Up, Interval Training and Recovery. During each phase, riders should target different zones with the instructors guidance.
Warm Up - For Warm-Ups we recommend instructors to target the Green or Yellow Zone.
Intervals - During these Interval training, we recommend the instructors to get the class into the Orange or Red Zone during these high intensities short bursts. Once the heart rate is fast we recommend getting the heart rate to drop back down and target the either Green or Yellow zones. We also recommend continuing this cycle for a few intervals. After 12 Intervals we recommend the Instructors to use the PTP mode to get the class more involved.
Recovery - During the recovery phase we recommend instructors to target the Blue and Green zone to reduce the heart rate quickly.
Here are a few example class schedules:
Beginners:
Intermediates:
Extreme:
Each class should consist of 3 phases: a Warm Up, Interval Training and Recovery. During each phase, riders should target different zones with the instructors guidance.
Warm Up - For Warm-Ups we recommend instructors to target the Green or Yellow Zone.
Intervals - During these Interval training, we recommend the instructors to get the class into the Orange or Red Zone during these high intensities short bursts. Once the heart rate is fast we recommend getting the heart rate to drop back down and target the either Green or Yellow zones. We also recommend continuing this cycle for a few intervals. After 12 Intervals we recommend the Instructors to use the PTP mode to get the class more involved.
Recovery - During the recovery phase we recommend instructors to target the Blue and Green zone to reduce the heart rate quickly.
Here are a few example class schedules:
Beginners:
Intermediates:
Extreme:
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