Coach Ray

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Wednesday Windtrainer Workout: Russian Sprints

This session is a great way to develop your anaerobic capacity and top end speed. It is perfect for road cyclists and mountain bikers.

Each Wednesday I’ll post a Wind Trainer 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.

Russian Sprints

  • 10min Warm Up Level II;
  • 2 sets of (with a 10min Level II RI between sets):
    • 15sec Level V Sprint, 45sec Level II RI;
    • 30sec Level V Sprint, 30sec Level II RI;
    • 45sec Level V Sprint, 15sec Level II RI;
    • 60sec Level V Sprint, 60sec Level II RI;
    • 45sec Level V Sprint, 15sec Level II RI;
    • 30sec Level V Sprint, 30sec Level II RI;
    • 15sec Level V Sprint, 45sec Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The main set involves two sets of the Russian Sprints.

The Russian Sprint is based on seven reps around a one minute cycle (for a total of eight minutes).

Sprint for 15 seconds at Level V, then take a 45 second Rest Interval (RI) at Level II. Then sprint for 30 seconds at Level V, then take a 30 second Rest Interval (RI) at Level II. The third rep is sprinting for 45 seconds at Level V, then taking a 15 second Rest Interval (RI) at Level II. Next up is a 60 second sprint at Level V, followed by a 60 second Rest Interval (RI) at Level II.

Then work your way down the pyramid (working for 15, 30, 45, 60 seconds respectively, now you go down 45, 30, then 15 seconds respectively) all at Level V. The Rest Interval has also inversely changed to add to 60 seconds (45, 30, 15 seconds, then 60 seconds and then back up the pyramid 15, 30, and finishing with 45 seconds Rest Interval) all at Level II.

Take ten minutes Rest Interval (RI) at Level II between the two sets before repeating a second Russian Sprint set.

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

Finish with ten minutes 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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If you enjoyed this workout, here is a similar session I published 6 months ago.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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