Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Lance Watson’s Speedplay B

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to cycle fast. It is perfect for road cyclists and mountain bikers, as well as draft legal triathletes.

Each Wednesday I’ll post a Wind Trainer 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 workout is based on a Running workout that I wrote about a couple months ago:

Despite being a running workout the time at the various intensities will be a real benefit for cyclists.

Lance Watson’s Speedplay B

  • 12min Level II WU;
  • 3min (1 min each at Level III, IV & V), 2min RI Level II;
  • 7min Level IV, 3min RI Level II;
  • 3min Level V, 5min RI Level II;
  • 3min (1 min each at Level III, IV & V), 2min RI Level II;
  • 7min Level IV, 3min RI Level II;
  • 3min Level V;
  • 10min Level II CD;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for twelve minutes.

The main set is made up of three reps (that you repeat twice). The first one is three minutes long and progresses from Level III to Level V, with a minute at each intensity. It is followed by a 2 minute Rest Interval (RI) at Level II to recover.

The next rep is seven minutes long at Level IV and is followed by a three minute Rest Interval (RI) at Level II.

The last rep is three minutes long at Level V, followed by a five minute Rest Interval at Level II before repeating the three reps again.  After doing the 3 minute at Level V for the second time, go straight into the 10 minute cool down.

The Cool Down (CD) is at a low intensity (Level II) for a minimum of ten minutes.

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 previously.

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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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