Wednesday Windtrainer Workout: 4x 15 minute Sweet Spot Intervals

Wednesday Windtrainer Workout: 4x 15 minute Sweet Spot Intervals

February 14, 2018 0 By Coach Ray

Sweet Spot intervals are a great way to increase your tolerance to riding hard.  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.

4x 15min Sweet Spot Intervals

  • 10min WU Level II;
  • 4x 15min Level IV, 4min 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 15 minutes at Level IV, then ride easily at Level II for four minutes as your Rest Interval (RI).  Repeat this set a total of four 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 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: 6x 3min

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