Cycling Session

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 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.

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 2 minutes 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 overconsuming 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 of stretching to assist with the recovery.

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

If you would like further advice feel free to contact me.

I am the Head Coach and 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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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

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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).

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  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “Quad Crusher I” 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.

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As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4-6 weeks you’ll be able to measure and see your progress.

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