Each session is composed of 3 stages: Warm Up, Main, and Cool Down. Any data captured during the Warm Up and Cool Down stages is not included in the values used to determine rankings for riders and teams. Only the data captured during the Main stage is used to calculate rankings. This is meant to prevent riders from over-performing during the Warm Up and Cool Down stages when they should be following the instructors instructions.
The current session stage appears in the top left corner of the session header. Immediately to the right of the session stage is the stage time. The stage time is independent of the larger class time which appears in the center of the header.
Each session starts at the Warm Up stage. This stage can either be started before the class officially starts to allow riders to warm up on their own, or it can be an instructor led stage. During this stage, riders that stop peddling and allow the bike to go to sleep will be removed from the class.
Following the Warm Up stage is the Main stage. This stage is always instructor led and will be the stage used for a majority of the class time. Data collected during this stage is used for determining ranks. Once the Main stage has started, all riders’ data will be retained until the end of the class.
The final stage is the Cool Down stage. This stage is meant to be an instructor led cool down period. Data collected during this stage is not used for any rankings. All riders’ data will continue to be retained even if they leave during this stage.
After the Cool Down stage is completed, the instructor can proceed to the review stage. The review stage allows the instructor to cycle through the various modes used during the Main stage to review rider averages and rankings. This stage has a 10 minute timer, so instructors can leave this screen on as they exit the studio and it will return to the “M3i” screen after 10 minutes.
Intervals are a sub-session stage which can be entered from the Main session stage. An interval allows values and rankings to be set based on a short period of time. This is an excellent tool for use in hill climbs and sprints. Multiple intervals can be utilized during the course of a session. The values collected during an interval are still calculated into the main session rankings and averages. Session modes can still be changed while in an interval.
Each session has multiple modes that can be used within the Main session stage. The Warm Up and Cool Down modes always use the table modes without the rider rankings.
Table mode displays all the riders data in a simple table structure. While in the main session, the rider’s rank will appear as well. The table mode is best for drills that are looking to work with a specific attribute value.
- The ranking is based on a riders total energy production for the Main session. This value does not take into account body types or FTP, so larger, more powerful riders will likely always rank higher. Riders should focus on overtaking the ranking immediately above them, and not focus on always trying to be ranked number one.
- Bike #
- The bike number corresponds to the number on each riders bike. The bike’s number is visible for a short period when the bike is first turned on. The numbers may also appear as stickers on the bike.
- The power is the instantaneous power produced by the rider and is measured in watts.
- The RPM is the cadence referenced in revolutions per minute (RPM).
- The HR is the heart rate referenced in beats per minute (BPM). Heart rate will only appear if the rider is wearing a 5Khz heart rate strap (Polar, MyZone, Activio).
- The energy is a calculation of the total energy produced throughout the ride in kilojoules. This number is not 1:1 equivalent to kilocalories, so it will not be the same as the kilocalories reading displayed on the bike.
Team mode sets the riders into four balanced teams. The teams are created the first time that team mode is entered using the riders average power production. For this reason, team mode should not be entered until all riders have had enough time to warm up and a realistic average power level has been calculated (typically 5 minutes into a session is sufficient). The teams are ranked using the total energy produced during the session or interval. This is mode is best for classes focusing on raw effort rather than specific power or cadence values.
Most drills require beginning in the Table View screen as all the data value are visible. Some participants may be intimidated by their results or they may be uncomfortable competing against others. Remind them that each bike has a separate ID number and that the information showing should be used for their personal use only.
- Within a drill or set amount of time, challenge participants to increase their rankings by moving up one, two or even 3 levels.
- To mix it up, randomly split the groups in half. Let one half try the drill (while the other half stays in active recover) and then challenge the second group. By splitting into 2 groups, there are less riders to compete with when trying to improve rank.
- Intervals: Within an interval set, challenge participants to increase their watts by a set amount. For example, perform 3 intervals at 30 seconds each with 15 seconds of recovery time between work phases. Ask each rider to increase their watts by 20-40 per interval. Have them watch the screen and see if their watts do increase.
- Even and Odds: Within a drill, ask all even numbered bikers to increase their watts by a set amount for a specific amount of time. Repeat with the odd numbered bikes.
- Friendly Competition: Have riders find a bike on the screen that is displaying a wattage level similar to theirs. Have them call out the rider’s number as displayed on the screen and challenge them to increase their watts. Encourage friendly competition.
- For any specific drill, ask riders to stay within a certain cadence range.
- Accelerations: Ask participants to set their gear. Starting at 60 rpm, move up 10 rpm at set timed intervals (i.e. 60-70-80-90-100) every 15 seconds. Have them hold at 100-110 rpm for approximately 30 seconds. Recover and repeat the drill but starting at a higher gear.
Heart Rate Drills
- Ask riders to note their heart rate. Have them observe the highest power output that they can reach at the lowest heart rate.
- Ask riders to note their energy at the end of the ride. Compare that amount to future rides.