Wednesday Windtrainer Workout: Progressive Ride

This session will help you develop a range of components of fitness as the intensity develops throughout the ride.

Each Wednesday I’ll post a Wind Trainer session that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

Progrssive Ride

  • 20min Warm Up Level II;

Main set:

  • 16min Level III
  • 10min Level IV
  • 4min Level V
  • 15min Cool Down Level II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set ramps up progressively through to Level V, spending an ever decreasing amount of time at each level. Starting with 16 minutes at Level III, then ten minutes at Level IV, prior to finishing with four minutes at Level V. Try an maintain a high cadence of about 90 RPM through out this workout inclusive of the warm up and cool down.

Once you’ve completed the 4 minutes at Level V commence a cool down at a low intensity for ten minutes.

Finish with 10 minutes stretching to assist with your recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

This session can also be done out on the road just as easily as on a wind trainer, but is a lot more effective on the wind trainer.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

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