This is a windtrainer session that is great for developing your ability to attack or respond to an attack on a climb. Although targeted towards road cyclists & mountain bikers, it is a good off-season fitness session for other triathletes.
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 in Bicycling Magazine the original article can be found here.
Bicycling Mag’s Climbing Bursts
- 10min Level II WU;
- 2 sets of
- 4x 2min Level IV, 15sec Level V;
- 10min Level II RI
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II for ten minutes.
The Main Body is made up of two sets. Each set is nine minutes long and is made up of four reps (with no rest) of two minutes of riding at Level IV. Sprint maximally at Level V for 15 seconds before settling into the next rep. After you have done your four reps, take a Rest Interval (RI) pedalling at Level II for ten minutes before the second set.
The Cool Down (CD) is at a low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes stretching to assist with the recovery.
Here is my data from when I rode the workout:
If you would like further advice feel free to contact me.
I am the Head Coach and 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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Bicycling Mag’s Climbing Bursts” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
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