Cycle Intervals

Wednesday Windtrainer Workout: Tom Rodgers’ Muscular Endurance 2

This session is a great way to develop your general fitness. Although it is aimed toward triathletes, it will also be beneficial for cyclists and 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.

The session was sourced from Tom Rodgers’ book The Perfect Distance – Training For Long-Course Triathlon.

Muscular Endurance 2

  • 10min Warm Up Level II;
  • 4-5x 6min Level IV-V Sprint, 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 10 minutes of easy riding at Level II.

The main set involves completing between four and five repetitions of six minutes at Level IV to V. Follow this up with a two-minute Rest Interval (RI) at Level II. Ride with smooth pedalling at 80-90 rpm in an aero position.

Conclude the intervals 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 more sessions of this nature get Tom Rodgers’ The Perfect Distance – Training For Long-Course Triathlon book by clicking the link below.

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: 3 sets of 10x 30secs

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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