Wednesday Windtrainer Workout: 220’s Threshold Booster

This is a windtrainer session that is great for a developing your threshold power or intensity.  It is perfect for triathletes, road cyclists and mountain bikers alike.

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 me as your coach I 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 a workout published by 220 Triathlon Magazine. the original article can be found here.

220’s Threshold Booster

  • 10min Level II WU;
  • 3-6x 5min Level IV, 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.

The Main Body of this workout is made up of intervals of five minutes duration at Level IV intensity. The workout calls for between three and six reps. I would structure this over four weeks, starting with three reps in week one, then build to six reps over the following few weeks. After each rep conduct three minutes of easy pedalling at Level II for your Rest Interval (RI).

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.

Wednesday Windtrainer Workout: 3x 8 minute Threshold Intervals

Get my 6 week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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