Cycling Coach

Wednesday Windtrainer Workout: 3x 5-minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance for riding fast for an extended period.  Use this workout to boost your speed and endurance. 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.

Over the next six weeks, I will take you through six different Threshold sessions that are a good progression to follow completing the workout once per week.

3x 5min Threshold Intervals

  • 10min WU Level II;
  • 3x 5min Level IV, 1min Level II RI;
  • 10min CD Level I-II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.

The main set: ride hard for five minutes at Level IV, then ride easily at Level II for one minute as your Rest Interval (RI).  Repeat this set a total of three times.

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with 10 minutes of stretching to assist with the recovery.

Here is my data having ridden this workout:

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.

Share this post so your friends can benefit as well.

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

http://app.vqvelocity.com/join?a=rhs956

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “3x 5-minute Threshold Intervals” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

http://app.vqvelocity.com/join?a=rhs956

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

🚴‍♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴‍♀️

Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you toward excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.

Why Choose This Program?

Whether you’re a seasoned cyclist or just starting, this program is tailored for individuals of all abilities aspiring to enhance their FTP. Our primary objective is simple: to make you faster. Select the program that aligns with your current skill level, this programme is perfect for cyclists comfortable with riding 3 hours or more and committed to 3 weekly sessions.

About the Author: Ray Boardman

Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.

What to Expect:

This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.

Prerequisites:

Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.

Exclusive Benefits:

Your plan purchase grants you access to my insightful fortnightly coaching calls. Take advantage of this opportunity to ask any questions related to training or racing, gaining valuable insights directly from an experienced coach.

Don’t just ride, excel. 🚀 Unleash your potential with our comprehensive 6-week training plan. Are you ready to redefine your cycling journey?

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.