This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers.
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.
3 Sets of 8x 30sec, 30sec RI
- 10min Warm Up Level II;
- 8x 30sec Level V, 30sec Level I-II;
- 8min Level II Cadence 90+rpm between sets;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm up of ten minutes easy riding at Level II.
The main set involves three sets of eight repetitions of 30 seconds work accelerating up to Level V. Don’t dawdle. Accelerate hard as if you are trying to bridge a gap without anyone else getting on your wheel. After 30 seconds, ease off and soft pedal for 30 seconds at Level I-II, before repeating it all again. Once all eight reps are done, gently pedal at a cadence of at least 90 rpm and at Level II for eight minutes. Then move on to the second and then third sets.
Finish with a ten minute Cool Down riding at Level II.
Finish with ten 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 is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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If you enjoyed this workout, here is a similar session I published 6 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.