Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Road Cycling UK’s VO2 Max Session

Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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.

Inspiration for today’s session comes from George Scott from Road Cycling UK, The original post can be found here.

Road Cycling UK’s VO2 Max Session

  • 10min WU Level II;
  • 5x 3min Level V, 7min Level II RI;
  • 10-15min CD Level II;
  • 10min Stretching

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

The workout is made up of five reps that are only three minutes long, but for those three minutes you will absolutely drill it at Level V. Between each rep you will get a full seven minutes of riding at Level II for the Rest Interval (RI).

Conclude the workout with a Cool Down (CD) at a low intensity (Level II) for a minimum of ten minutes.

Finish with ten minutes stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

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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