Wednesday Windtrainer Workout: Microburst Intervals

This session is a great way to develop your sustained speed and is perfect for road cyclists, triathletes 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.

Microburst Intervals

  • 10min Warm Up Level II;
  • 2 sets of 10x 45sec Level IV, 15sec RI Level II
    • 5min Level II RI between sets
  • 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 two sets of ten repetitions of 45 seconds at Level IV. Follow each rep with 15 seconds Rest Interval (RI) at Level II. After each set of ten, take a five minute Rest Interval (RI) 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.

By spending lots of short bursts at Level IV with only a very short recovery between, you accumulate your time at Level IV without the fatigue, discomfort and mental strain that is usually associated with spending time at Level IV.

This workout is an adaptation of a workout from Chris Baddock a British Pro Mountain Biker. A post about this session can be found here.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: Hurt Box

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

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