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.
- 10min Warm Up Level II;
- 3x 1min (1st Level III, 2nd Level IV, 3rd Level V), 1min RI Level II;
- 4min Level IV; then straight into:
- 4x 1min Level V, 1min RI Level II;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm up of ten minutes easy riding at Level II. Then increase the intensity to Level III for 60 seconds, take a 60 second Rest Interval (RI) at Level II. Then ride hard at Level IV for 60 seconds, take another 60 second Rest Interval (RI) at Level II.Last rep is at Level V for 60 seconds prior to another 60 second Rest Interval (RI) at Level II.
The main set involves three sets that start with four minutes riding at Level IV, then go straight into a set of four reps at Level V for 60 seconds, with a 60 second Rest Interval (RI) at Level II. Make sure you set your wind trainer with some resistance to simulate a hill when you are working hard and let the resistance off during your Rest Intervals.
After the main set, conclude with ten minutes riding at Level II for your Cool Down.
Finish with ten minutes stretching to assist with your recovery.
|Warm Up||10min||Level II||10min|
|1st Set||4min||Level IV||20min|
|1min||Level II||22 min|
|1min||Level V||23 min|
|1min||Level II||24 min|
|1min||Level V||25 min|
|1min||Level II||26 min|
|1min||Level V||27 min|
|1min||Level II||28 min|
|2nd Set||4min||Level IV||32 min|
|1min||Level V||33 min|
|1min||Level II||34 min|
|1min||Level V||35 min|
|1min||Level II||36 min|
|1min||Level V||37 min|
|1min||Level II||38 min|
|1min||Level V||39 min|
|1min||Level II||40 min|
|3rd Set||4min||Level IV||44 min|
|1min||Level V||45 min|
|1min||Level II||46 min|
|1min||Level V||47 min|
|1min||Level II||48 min|
|1min||Level V||49 min|
|1min||Level II||50 min|
|1min||Level V||51 min|
|1min||Level II||52 min|
|Cool Down||10min||Level II||62min|
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.