Coach Ray

Training for Excellence, with Excellent Training

Cycle Intervals
Beginner Training Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: VO2 Max Intervals

This session is a great way to develop your top end speed and power. 

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.

5x 2min VO2 Max 

  • 10min Warm Up Level II;
  • 5x 2min Level V, 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The main set involves completing five reps that are two minutes long. Commence each rep by accelerating up to Level V which is an intensity of speed/power that you maintain for a full two minutes.  Your cadence should be somewhere around 90-100 rpm. This acceleration should be done inside the first 15 seconds of the rep. Hold this pace for the remainder of the two minute interval. After each repetition take a two minute Rest Interval (RI) at Level II.

Conclude the workout 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 coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

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

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

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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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