Wednesday Windtrainer Workout: 3x 5 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Each Wednesday I’ll post a windtrainer 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.

Over the next six weeks I will take you through six different Threshold sessions that are a good progression to follow completing the workout once per week.

3x 5min

  • 10min WU Level II;
  • 3x 5min Level IV, 1min Level II RI;
  • 10min CD Level I-II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II. Ride for a minimum of 10 minutes.

The main set: ride hard for five minutes at Level IV, then ride easily at Level II for one minute as your Rest Interval (RI).  Repeat this set a total of three times.

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with 10 minutes stretching to assist with the 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 12 months ago.

Wednesday Windtrainer Workout: Eric Harr’s Short Intervals

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

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