Windtrainer Workout

Wednesday Windtrainer Workout: RCUK’s VO2 Max Session

This session is perfect for improving your top-end sprint ability. By increasing your top intensity your overall ability will also be enhanced. This will benefit all cyclists whether road cyclists, a triathlete, or mountain bikers.

Each Wednesday I’ll post a Windtrainer Workout 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.

This session was inspired by a session by Road Cycling UK. You can visit their page here.

RCUK‘s VO2 Max Session

  • 10min WU Level II;
  • 5x 3min Level V, 7min RI Level II;
  • 10min CD Level I-II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.

The main set involves five, three-minute reps interspaced with seven minutes of riding at Level II for a Rest Interval (RI).

Conclude the ride with a Cool Down (CD) of ten minutes riding at levels I-II.

Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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

Wednesday Windtrainer Workout: 4x 12 Minute Threshold Intervals

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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