This session develops your top end speed and power making you a faster cyclist. It is great for all cyclists, including mountain bikers and triathletes, but especially for road cyclists as it simulates riding hard to either chase down or to create a break.
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.
6x 4min VO2 Max Intervals
- 10min WU Level II;
- 6x 4min Level V, 4min Level II RI;
- 10min CD Level 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.
After the Warm Up lift the intensity up to Level V for four minutes, then have a four minute Rest Interval (RI) at Level II before repeating a total of six times.
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.
Here is the workout details as ridden by one of my athletes, hitting their appropriate Power Zones.
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 firstname.lastname@example.org and 021 348 729. Make sure you sign up to my informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.