Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near threshold with a short rest. This session is perfect 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. Today’s workout goes a bit longer than the normal 60 minutes. 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 another coach Coach Carly, who I follow on Instagram.
Coach Carly’s Threshold Session
- 20min WU Level II;
- 10x 5min Level IV, 3min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) by riding at Level II for 20 minutes.
The workout is made up of ten sets, each of which includes five minutes at Level IV, with a three minute Rest Interval (RI) at Level II between each set.
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.
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