Cycling Session

Wednesday Windtrainer Workout: Pedalling Efficiency

Use this qwik workout to develop a fluid and efficient pedalling technique. This is great for all cyclists including mountain bikers and triathletes.

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.

Pedalling Efficiency

  • 10min WU Level II;
  • 20x 10sec Level V, 20sec 90+RPM Level II RI;
  • 5min 90+RPM Level II;
  • 20x 10sec Level V, 20sec 90+RPM Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II.

The main set involves two sets of 20 reps of ten seconds effort at Level V followed by twenty seconds of Rest Interval (RI). Pedal the ten-second Level V reps as hard as you can in a gear that you can ride at a cadence of 90-110RPM with effort. Make sure you spin easy for the twenty seconds Rest Interval (RI)

Once you’ve done the ten reps, spend five minutes recovering at Level II and 90+RPM before the second set. After the second set move into the Cool Down (CD).

Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).

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

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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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