Tri Training NZ

Wednesday Windtrainer Workout: Carmen Small’s VO2 Max Workout

This session is a great way to develop your anaerobic capacity and top-end speed. It is perfect for road cyclists and mountain bikers. Carmen Small is a professional cyclist riding on the Cervélo–Bigla Pro Cycling Team.

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.

Carmen Small’s VO2 Max Workout

  • 10min Warm Up Level II;
  • 3x [3min Level V, 3min RI Level II]; (Set 1)
  • 10min RI Level II;
  • 3x [3min Level V, 3min RI Level II]; (Set 2)
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II.

The main set involves two sets of 3x three-minute reps at Level V, with three minutes of Rest Interval (RI) at Level II. Take ten minutes of Rest Interval (RI) at Level II between the two sets.

Conclude with ten minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your 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 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.

Wednesday Windtrainer Workout: Set Time, Time Trial

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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