Wednesday Windtrainer Workout: Quad Crusher I

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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.

A friend of mine recently gave me an alternative name for a Wednesday windtrainer workout along with some other suggestions. Thanks Lisa for these suggestions. I’ll use some of these to name future workouts.

Quad Crusher I

  • 10min WU Level II;
  • 3x 10min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 10min 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 over consuming at Level II, riding for ten minutes.

The main set includes three reps of ten minutes duration at Level IV. During these reps every two minutes stand up on the pedals and attack for 12-15 pedal strokes. Between the reps ride gently at Level II for ten minutes as your Rest Interval (RI).

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

Finish with ten minutes stretching to assist with the recovery.

I did this workout last week, checkout how I went on Strava below.

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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If you enjoyed this workout, here is a similar session I published previously.

Wednesday WindTrainer Workout: Short Pyramid Session

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