This session is great for developing a high VO2 Max which will enable you to have a higher top speed and greater athletic potential. This is great for all cyclists including mountain bikers and triathletes.
Each Wednesday I’ll post a windtrainer 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.
- 10min WU Level II;
- 8x 4min Level V, 4min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.
The main set is made up of eight reps at Level V (as hard as you can go) for four minutes, with a four minute Rest Interval (RI) between reps.
Conclude the workout with ten minutes riding at Level II for your Cool Down (CD).
Finish with ten minutes stretching to assist with your recovery.
This is the perfect workout to do a week after doing the workout from last week:
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
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