Wednesday Windtrainer Workout: Quad Crusher II

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.

Similar to the workout from a few weeks ago, a friend of mine gave me some alternative names for workouts. Thanks, Lisa for the suggestions. I’ll use some more of her suggestions in the coming weeks for other workouts.

This workout should be done in sequence about a week after you complete Quad Crusher I.

Quad Crusher II

  • 10min WU Level II;
  • 2x 15min 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 two reps of 15 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 the Quad Crusher II last week, see the Strava file below

Windtrainer Workout

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.

Join over 2,581 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.

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 “Quad Crusher II” 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

Get my Faster Cyclist 4-Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists who are comfortable riding between 40 minutes and 1:20 hours in duration and want three sessions per week.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

This image has an empty alt attribute; its file name is join-now.png

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

Prior to using this plan, you should be able to ride for up to 40 minutes comfortably.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

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

Leave a Reply

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