Tag Archives: pedal on

Set, Slam, Return, Recover Cycling Mix

18 Jun

Tonight I used another Pedal-On profile and my group really enjoyed it!  This one is called ‘Set, Slam, Return, Recover ‘or ‘SSrr’ for short..  Credit goes to Pedal-On member ‘Pink’ for this challenging profile.

Screen Shot 2013-06-17 at 9.05.05 PM

If you checked out the original profile, you will notice that I changed the second loop from a seated flat to a standing flat/climb. I also made some minor timing changes.The profile is pretty simple.  It consists of a nice long warm up, 5 loops and cool down.

The warm up is 9 minutes.  I started the warm up in the saddle and finished out of the saddle.

Each loop (with the exception of  loop 5) consists of four components:

1. Set:  Depending on the movement, set the pace here and maintain it.

2. Slam: Pick up your cadence and go fast but controlled.

3. Return:  Resist the urge to recover.  Return to your ‘set’ pace.

4. Recover

Loop 1:  Seated Flat-(7:00)

1.  4 minutes SET

2.  30 seconds SLAM

3.  1 minute RETURN

4.  1 minute, 30 seconds RECOVER

Loop 2: Standing Flat/Climb (8:30)

1. 4 minutes SET

2. 30 seconds SLAM

3. 3 minutes RETURN

4.  1 minute RECOVER *in the saddle

Loop 3:  Seated Climb (9:30)

1.  4 minutes SET

2.  30 seconds SLAM

3.  3 minute RETURN

4.  2 minutes RECOVER

Loop 4:  Standing Climb (11:00)

1. 4 minutes SET

2. 30 seconds SLAM

3. 3 minutes RETURN

4. 3 minutes, 30 seconds RECOVER *in the saddle

Loop 5: Riders Choice (6:00) 

1. 3 minutes SET

2. *1 minute SLAM*

3. 2 minutes RETURN

I told my riders that they could choose any combination of movements in Loop 5.  Most of them chose a standing climb for SET and RETURN and then a seated one minute SLAM.

Please comment if you try this profile and let me know how it went, or share any different playlists you’ve used with this profile. Of course, if you have any questions feel free to comment as well!

Have a great week!  See you soon with my ‘School’s Out’ playlist!  🙂

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