This is a windtrainer session that is great for a developing your aerobic efficiency and endurance. It is perfect for triathletes, 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 by the Trainer Road workout and a number of blogs describing it:
- 10min Level II WU;
- 3x 12min Level III, 3min Level II RI;
- 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 ten minutes. Trainer Road do a more progressive warm up that elevates the intensity but for Level III work there is no need to elevate the Heart Rate too much and ten min at Level II is more than ample for the session that follows.
The Main Set is made up of three reps at Level III for twelve minutes. Take a three minute Rest Interval (RI) at Level II between reps. The first rep is down at a low cadence of 70-80rpm, the second rep is done at a ‘normal’ cadence of 90-100rpm and the final rep is done at a high cadence of 110-120rpm, all whilst maintaining Level III power output.
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 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: 3x 15 minute Threshold Intervals
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