This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also 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 #2
- 20min Warm Up Level II;
- 3x 30sec Level V+, 4:30min Level II RI;
- 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 three sets. The first set is made up of three reps that are 30 seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and thirty seconds (to round out a five-minute block).
The second 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 third 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 enjoyed this workout, here is another workout from last year for you to try:
http://www.coachray.nz/2016/02/24/wednesday-windtrainer-workout-3x-4min-2x-6min-1x-8min/
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for his monthly informative newsletter.
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