Mio Global DIY Spinning® Ride: ‘Speed Demon’ How To Program Timer

For those of you interested in programming your own interval timer to make this ride a breeze, here’s a ‘How To’!

Download the free interval timer  app here

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Here are the ride notes I used to program my timer:

•October vol 2 ‘SPEED DEMON’• 

(via my original post on Mio Global’s blog!
1 min 55% 90 RPM, flat road.
4 min 75% Tabata style warm up seated surges (110 vs rest) 
5 min 70% 110 RPM, flat road + 1
4 min 65% 90 RPM, flat road + 1
3 min 80% MAX INTENSITY SURGE! 

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
4 min 75% 100 RPM, flat road + 2
3 min 70% 90 RPM, flat road + 2 
2 min 85% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
3 min 80% 90 RPM, flat road + 3
2 min 75% 80 RPM, flat road + 3
1 min 90% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
2 Minutes 90% 80 RPM, flat road + 4
1 min 85% 70 RPM, flat road + 4
1 min 95% MAX INTENSITY SURGE

May be ridden in the saddle, or at HP3. High RPM or heavy climb. Rider’s choice! 
True Tabata Sprints! 95%+ 

20 seconds of seated saddle sprints, 10 seconds of rest.  Repeat 8 times. (Do not exceed 120 RPM)  You should feel completely exhausted after accomplishing these sprints. Dig deep and give everything you have left!
5 min Cool Down 55% 85 RPM, flat road.
————————
Using the above ride notes, I then went into my Free Interval Timer app and plugged it all in. Note: The % number is % Max HR. And, you’ll want to select ‘complex intervals’ so you can add more information. (Also, ignore how the background says ‘Bad Mama Time Trials’… That’s another timer I have set.) I like to alternate the high vs low intervals as the high screen is red and low is green, that way there is a visual, as well as a sound, of when the drill changes. 

   
   

  

And here’s a more in depth view of 2 of the ‘interval cycles’:  

   

Setting this up your first time may be a little challenging, but setting the timer makes this DIY ride brainless so you can get after an intense workout. 🙂
If you have any questions, leave them in the comments and I’ll be happy to help!!! 
Happy riding!
xoxo,

Syd

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