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.
2min/2:30min/3min/3:30min/4min VO2 Max Intervals
- 10min Warm Up Level II;
- 2min Level V, 60sec Level II RI;
- 2:30min Level V, 60sec Level II RI;
- 3min Level V, 60sec Level II RI;
- 3:30min Level V, 60sec Level II RI;
- 4min Level V;
- 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 five reps all at Level V. The first rep is two minutes long and is followed by a one-minute Rest Interval (RI) at Level II. The second rep is 2:30 minutes long and is followed by a one-minute Rest Interval (RI) also at Level II. The third rep is three minutes long and is followed by a one-minute Rest Interval (RI) at Level II. The fourth rep is 3:30 minutes long, also with a one-minute Rest Interval (RI) at Level II. The last rep is four minutes duration and after you finish it you go straight into the Cool Down.
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.
This workout is modified from one in John Mora’s book Triathlon Workout Planner.
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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