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.
Shayne Gaffney’s Sweet Spot
- 10min WU Level II;
- 3x 30sec Level IV, 30sec Level II RI;
- 2x 20min Level IV, 4min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) by riding at Level II for ten minutes. Continue the warm up to get the HR elevated and show the body some small amounts of intensity prior to the main set by completing three, 30 second spin ups (110+ Rpm) into Level IV intensity, follow each rep with a 30 second Rest Interval (RI).
The workout is made up of two reps of 20 minutes at Level IV (sweet spot is closer to the bottom end of Level IV) using a cadence above 90 Rpm, with a four 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 firstname.lastname@example.org and 021 348 729.
Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
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.