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 couple of weeks ago, a friend of mine gave me some 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 II.
Quad Crusher III
- 10min WU Level II;
- 3x 12min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 6min 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 twelve 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 six 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 III last week, see the Strava file 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 email@example.com and 021 348 729.
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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.
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