Wednesday Windtrainer Workout: 8x 2min Power Intervals

This session is a great way to develop your top end speed and power. The great thing about this session is that it doesn’t take too long to do and this will enhance your efficiency at other intensities as well.

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.

Power Intervals

  • 10min Warm Up Level II;
  • 8x 2min Level V, 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 10 minutes easy riding at Level II.

The main set involves completing eight reps that are two minutes long. Commence each rep by accelerating up to Level V which is an intensity of speed/power that you can maintain for a full two minutes.  Your cadence should be somewhere around 90-100 rpm. This acceleration should be done inside the first 15 seconds of the rep. Hold this pace for the remainder of the two minute interval. After each repetition take a two minute Rest Interval at Level II.

Conclude the intervals with ten minutes riding at Level II for your Cool Down.

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 coachray@coachray.nz 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.

Wednesday Windtrainer Workout: Dave Scott’s Hill Reps

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

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