Wednesday Windtrainer Workout: RCUK’s VO2 Max Session - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: RCUK’s VO2 Max Session

This session is perfect for improving your top end sprint ability. By increasing your top intensity your overall ability will also be enhanced. This will benefit all cyclists whether a road cyclist, a triathlete or mountain biker.

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.

This session was inspired by a session by Road Cycling UK. You can visit their page here.

RCUK‘s VO2 Max Session

  • 10min WU Level II;
  • 5x 3min Level V, 7min RI Level II;
  • 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. Ride for a minimum of 10 minutes.

The main set involves five, three minute reps interspaced with seven minutes riding at Level II for a Rest Interval (RI).

Conclude the ride with a Cool Down (CD) of ten minutes riding at Level I-II.

Finish with 10 minutes stretching to assist with the recovery.

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 12 months ago.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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