This is a windtrainer session that is great for developing your threshold power or intensity. Although targeted at Olympic distance triathletes it will also benefit other triathletes (particularly Half Ironman or Ironman 70.3), mountain bikers, and road cyclists too.
Each Wednesday I’ll post a Windtrainer Workout 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.
This session is inspired by a workout published by 220 Triathlon Magazine. the original article can be found here.
220’s Welcome to Hell
- 10min Level II WU;
- 8x 4:30min Level IV, 30sec Level V;
- 10min Level II CD;
- 10min Stretching
The Warm-Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The Main Body of this workout is riding at Level IV for 40 minutes. In the last 30 seconds of every five-minute block perform a max sprint at Level V. There will be a total of eight sprints to complete. Hence the name Welcome to Hell.
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
Here is my data from doing this session:
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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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