This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop V02 Max and enhance tolerance of lactic acid.
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.
This workout was inspired by David Heatley‘s article in the May/June 2017 edition of Bicycling Australia magazine.
VO2 Max Break Jumpers and Mini Break Jumpers
- 5min WU Level II;
- 2x 5min V02 Max Level V, 2min RI Level II;
- 5x 2min V02 Max Level V, 1min RI Level II;
- 2min Level II;
- 10x 1min V02 Max Level V, 30sec RI Level II;
- 5min 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 five minutes.
The main set: complete two reps of five minutes at Level V to enhance V02 Max, then ride easy for two minutes at Level II for your Rest Interval (RI).
The next set involves five reps of two minutes duration also at Level V to develop your V02 Max with an easy minute of riding at Level II for your Rest Interval (RI).
Ride easy for two minutes at Level II between sets to recover.
The third set includes ten reps of one-minute duration again at your V02 Max Level V intensity, with a 30-second Rest Interval (RI) at Level II.
Conclude the ride with a cool down (CD) of five minutes riding at Level II.
Finish with ten minutes of stretching to assist with the 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.
Join over 2,467 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published previously.
Wednesday Windtrainer Workout: April’s Workout
Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.