This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclist and also 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.
Gale Bernhardt’s Miracle Intervals #3
- 20min Warm Up Level II;
- 5-7x 30sec Level V+, 4:30min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm up of 20 minutes easy riding at Level II.
The main set involves between five and seven reps that are 30 seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and thirty seconds (to round out a five minute block).
Conclude the intervals with ten minutes riding at Level II for your Cool Down.
Finish with ten minutes stretching to assist with your recovery.
I drew inspiration for this article from Gale Bernhardt’s article on Training Peaks.: http://home.trainingpeaks.com/blog/article/all-out-miracle-intervals-to-improve-average-power-for-endurance-events
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 email@example.com and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.