This session is a great way to develop your top-end speed and is perfect for road cyclists, short course triathletes, 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.
6x 3min
- 10min Warm Up Level II;
- 6x 3min Level V, 3min Level II RI;
- 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 six reps that are three minutes long at Level V. After each rep take a three-minute Rest Interval (RI) at Level II.
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 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.
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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 previously.
Wednesday Windtrainer Workout: TTT
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