COACH BY COLOR& WATTRATE

The authenticity and athleticism behind the 4 minute protocol is how results are not only made, but also guaranteed.

In every TABATA™ Cycle - Powered By ICG® session you’ll see your achievement; the color will guide, motivate and drive your effort to achieve all that the TABATA™ protocol promises and delivers.

INDOOR CYCLING -IT’S HOW TABATA™ WAS BORN, TESTED, AND PROVEN IN THE LAB.

FRIDAY 17TH JULY8.00 - 9.50AM

THURSDAY 16TH JULY14.00 - 15.50PM

SATURDAY 18TH JULY9.40 - 11.30AM

THURSDAY 16TH JULY07.00 - 07.45AM

FRIDAY 17TH JULY4.30 - 5.15PM

RIDE WITH POWERA N D K N O W T H Y S E L F

BY TEAM ICG®

THE POWERO F T H E R O A D

BY TEAM ICG®

TABATAC Y C L E

™

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• Why Power is called ‘the metric of truth’• How hard you can push yourself and how to motivate and measure your students • Your personal cycling Functional Threshold WattRate® (FTW), and the impact this method has on your student’s “fitness“and your “Business“ • How to improve your students’ cycling technique by first understanding your own

• How cadence, resistance and ride position impact on your body‘s efficiency, power output• How to advance you & your students fitness results• Build class profiles and training models that demonstrate how your business of being a “fit pro“ can increase in Group & Small Group training

• Your Functional Threshold WattRate® Power (FTW) Power = Force x Velocity• The art of building a video profile to create a new and more powerful class• How to cue to footage so that students feel, understand and enjoy the ‘immersive experience’ of video rides• How to implement outside riding techniques, tempo, cadences and movement patterns to spectacular terrain footage

KNOWLEDGE IS POWER & WATTRATE® POWER IS KNOWLEDGE!

BECOME A MASTER OF YOUR CRAFT AND ADVANCE YOUR “FITNESS PROFESSIONAL“ CAREER.

JOIN US ON THIS EPIC RIDE.CREATED, DELIVERED AND RIDDEN TO YOUR OWN PERSONAL POWER ABILITY.

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POWER/WATTRATE® – WHAT IS IT? Power is the rate of ‘doing work’ expressed in joules (J) per second or Watts (W). Work is performed when a force acts over a distance (work = force x distance) or when torque acts through an arc of rotation (work = torque x angular displacement). Power is the rate of work performed per unit of

time (power = work/time).

BENEFITS OF WORKING WITH WATTRATE ® The fundamental difference and advantage that WattRate® has on the other metrics and physiological responses are that power has an

immediate response to any increase or decrease of intensity.

This is very important for example in short bursts of exercise 10-15 sec’s, heart rate does not respond fast enough and it’s therefore impossible to evaluate if a target is achieved without power. Power is a direct measure of intensity while heart rate is an indirect measure of exercise intensity

and it is not always that direct.

WATTRATE® TRAINING LEVELS - BASIS FOR THE SYSTEM/NUMBER OF LEVELS ICG’s Proprietary Functional Threshold Wattrate (FTW®)

FTW® personalizes the individual’s workout data and yet allows them to participate in a group cycling class, so once the reference point is established a student will never be able to come out of a class blaming the coach by saying “man that was way too easy or wow that was just

too hard” because they now have direct ownership and understanding of their own work rate, constantly lit up and immediately responsive, all guided by the coach to maximize their fitness goals.

• Created after a commissioned study at Loughborough University the UK’s leading Sports Science and Sports Medicine Elite Athlete training Uni.

• 50/50 Split of females age range 25-45 to relate to the majority of fitness users

• A 4 minute ramp test, starting at 75W and increasing by 25W

• Volitional failure

• A recommended RPM of 80 but this isn’t regulated or impactful on the result

• Last 30 seconds of every 4 minute ramp is taken as the average. Defaults to the last complete 4 minute section

• Caveat on age: 18 – 68 from this point the relationship to accuracy begins to depreciate markedly. Age and physical capacity markers so an actual test is recommended

WATTRATE®

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VERY L IGHT

<55%

L IGHT

56-75%

MODERATE

76-90%

VERY HARD

91-105%

MAX IMUM

106-150+%

COACH BY COLOR®

*Training zone values shown as %FTW

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COACHING WITH COLOR

IN THE I CG S Y S TEM THE RANGE OF COLOR COVERS THE PHY S IOLOG IC AL RESPONSES T O THE D I FFERENT T YPES OF TRA IN ING REQU IRED/USED T O MEET THE DEMANDS OF F I TNESS BASED CYCL ING .

Crucially teaching with WattRate® and color adds to your coaching style, whether that be free-style, pre-choreographed or pre-style. It does not need to change how or what you teach but it will add greater depth to and validation of what you already do as it powerfully allows you to

integrate and add the following benefits to your coaching:

• Students observe their color change according to the specific coaching with an instant sense of achievement & accomplishment

• Accomplishment builds motivation & motivation builds adherence

• You teach smarter because you stay with your workout plan

• You educate and help the students to make “sense” out of their training

• Students will quickly understand improvement in their fitness regardless of the change in weight or body size

• Students who use power through color learn to associate with their work efforts, recovery rates, fatigue or energy levels, state of health, effects of medication

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YOUR MORE COLORFUL POWERFUL PERSONAL TRAINERProvide your members with free workouts - endorsed by pro athletes, and designed by ICG Master Trainers -

to take their training to the max.

ICG TRAINING

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DOWNLOAD ICG TRAININGFREE ON IOS AND ANDROID

EXCLUSIVELY FOR THE IC7 INDOOR CYCLE

• Select workouts by fitness goal, sport activity or specialist program

• Color Match – it’s the easiest way to train with Power, & guarantees results

• Personal trainer? Build and send workouts to your clients to keep them on track

• Record efforts and screen results by launching the “activity camera”

• Share workout activity on Facebook, Twitter and Instagram

• Be the motivator and the motivated by customizing workouts and sharing with friends

• Group instructor? Make life easier, select ready-to-go workouts or create and store all your routines with synced music on one devise

ICG® TRAINING APP USERS CAN SELECT, CUSTOMIZE AND EVEN SHARE WORKOUTS BETWEEN FRIENDS.These same, intuitive features have been designed to empower personal trainers to send workouts to their clients, and group instructors to create or select routines, sync music and playback in their classes. Providing your members with powerful workouts has never been so easy.

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ACHIEVE YOUR FITNESS GOALS CREATE CUSTOM WORKOUTS WORKOUTS BASED ON INTENSITY SEND WORKOUTS TO FRIENDS

2015ISPO AWARD WINNER

2014REDDOT AWARD WINNER

2014BODYLIFE AWARD WINNER

2015PLUS-X AWARD WINNER

T O F IND OUT MORE ABOUT THE MULT IPLE AWARD WINN ING I C7 INDOOR CYCLE AND WHAT MAKES TH IS PRODUCT SO UN IQUE -

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T H E A W A R D W I N N I N G

MATRIX IC7 FEATURING COACH BY COLOR®

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