Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 2x 4x 4min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due to the intensity involved these intervals improve both aerobic and anaerobic capacity of all muscle fibre types. This is great for all cyclists including mountain bikers and triathletes.

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.

For this weeks session you will need a bit more than the normal hour as it will take 1:32hr to complete.

4x 6x 1min SMSP Intervals

  • 10min WU Level II;
  • 2 sets of
    • 4x 4min Level V, 4min Level II RI;
    • 8min Level II between sets;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The main set (which you do two sets of) is made up of four reps at Level V for four minutes, with a four minute Rest Interval (RI) at Level II between reps. Once you’ve done your four reps, ride gently at Level II for eight minutes and then complete the next set to complete a total of two sets.

Conclude the workout with ten minutes riding at Level II for your Cool Down (CD).

Finish with ten minutes stretching to assist with your recovery.

This workout was inspired by an article from David Morris’ book Performance Cycling.

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.

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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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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