Windtrainer Session

Wednesday Windtrainer Workout: Carmichael Field Test

This workout is great for all cyclists, including mountain bikers and triathletes as a fitness test to determine training intensities.

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.

Carmichael Field Test

  • 10min WU Level II;
  • 8min Level IV-V TT;
  • 10min Level II RI;
  • 8min Level IV-V TT;
  • 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, riding for ten minutes.

This field test involves two reps of eight minutes Time Trials (TTs) riding as hard as you can, separated by ten minutes of Rest Interval (RI) at Level II.

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

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

Once you’ve completed this workout download your data and look at the average Heart Rate (HR) from both of the eight-minute Time Trials. Take the higher average and use that to calculate your training intensities using the table below.

ZoneCarmichael’s PercentagesCoach Ray’s Suggestions
Level I<50%70-79%
Level II50-91%79-86%
Level III88-90%86-93%
Level IV92-97%93-100%
Level V100%-max100%+

I recommend utilising the percentages that I calculate because they don’t overlap and this gives discrete training zones.

This field test can be found in Chris Carmichael’s book The Time-Crunched Cyclist, along with many other training tips and sessions.

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. Make sure you sign up for my informative newsletter.

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

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