This is a windtrainer session that is great for developing your top-end power. It is a very short session but very SHARP. It is perfect for road cyclists and mountain bikers alike.
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.
This session is inspired and based on a comment from Danny van Poppel from Lotto NL Jumbo in an interview with GCN at Stage 1 of the Vuelta Espana:
Danny van Poppel’s Hardest Session
- 10min Level II WU;
- 2x 30sec Level V, 3:30min Level II RI;
- 10min Level II;
- 3x 20sec Level V, 3:40min Level II RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
This workout is made up of two sets. The first set involves two reps at your absolute MAX Level V for 30 seconds. This is followed by a three and a half minute Rest Interval at Level II.
Prior to the second set complete ten minutes of riding at Level II to recover from the efforts, so make sure your efforts within the sets are your absolute MAX and nothing less.
The second set is made up of three reps of 20 seconds at Level V, absolute MAX again. Follow each rep with three minutes and 40 seconds riding at Level II for your Rest Interval (RI).
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of 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 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.
Wednesday Windtrainer Workout: Power-Based Steady State Trainer Session II
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