Cycling Session

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 1

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road 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.

Gale Bernhardt’s Miracle Intervals #1

  • 20min Warm Up Level II;
  • 3x 20sec Level V+, 4:40min Level II RI;
  • 3x 10sec Level V+, 4:50min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 20 minutes of easy riding at Level II.

The main set involves two sets. The first set is made up of three reps that are 20 seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and forty seconds (to round out a five-minute block).

The second set is made up of three reps that are ten seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and fifty seconds (to round out a five-minute block).

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.

I drew inspiration for this article from Gale Bernhardt’s article on Training Peaks.: http://home.trainingpeaks.com/blog/article/all-out-miracle-intervals-to-improve-average-power-for-endurance-events

If you would like further advice feel free to contact me.

I am the Head Coach and 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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  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “Gale Bernhardt’s Miracle Intervals Session 1” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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