Wednesday Windtrainer Workout: No Rest for the Wicked

This session is a great way to develop your aerobic capacity. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a 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.

No Rest for the Wicked

  • 10min Warm Up Level II;
  • 5min Level III;
  • 10min Level IV;
  • 5min Level III;
  • 10min Level IV;
  • 5min Level III;
  • 10min Cool Down Level II;
  • 10min Stretching

This work out is effectively sandwiching some threshold (Level IV) efforts between some tempo (Level III) efforts and never allowing you much recovery at all, thus simulating a race environment very well.

Start the workout with a warm up of ten minutes easy riding at Level II.

The main set involves three reps at Level III lasting five minutes, separated by two reps at Level IV lasting ten minutes.

Finish with a  Cool Down for ten minutes riding at Level II.

Finish with 10 minutes stretching to assist with your recovery.

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 specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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