Coach Ray

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Cycle Intervals
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Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 2

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

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.

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+, 4:40min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 20 minutes 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 riding at Level II for your Cool Down.

Finish with ten minutes 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 www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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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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