The session is a great way to develop your ability to ride a steady state for about 90km (like a half Ironman or 70.3) and be capable of responding to surges.
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.
Half Ironman Surges
- 10min Warm Up Level II;
- 5x 20sec Level IV, 40sec Level II RI;
- 17min Level III, then 1min Level IV, 2min Level II RI;
- 11min Level III, then 1:30min Level IV, 2:30min Level II RI;
- 5min Level III, then 2min Level IV, 3min Level II RI;
- 5min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II. Then add some higher intensity efforts of 20 seconds to get your heart rate up. Aim for five reps at Level IV for the 20 seconds and then have 40 seconds at Level II as a Rest Interval (RI).
The main set is made up of three repetitions, which get progressively shorter with a longer amount of time at a higher intensity of effort. The first rep is 20 minutes long made up of 17 minutes at Level III then increase to Level IV for one minute. Complete the 20-minute repetition with two minutes at Level II as a Rest Interval (RI).
The second rep is 15 minutes long and the first eleven minutes is at Level III before surging to Level IV for one minute thirty seconds. Conclude the 15 minutes with two minutes thirty seconds at Level II as a Rest Interval (RI).
The final rep is ten minutes in total and is made up of five minutes at Level III before increasing to Level IV for two minutes with three minutes at Level II as the Rest Interval (RI).
Conclude the ride with a Cool Down of five minutes riding at Level II.
Finish with 10 minutes of stretching to assist with your recovery.
Credit for the inspiration of this workout needs to go to Andrew Dollar of FTP Coaching.
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 firstname.lastname@example.org and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 6 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.