This workout will develop your VO2 Max with short sharp bursts of speed followed by recovery periods of the same duration. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all other triathletes.
Each Wednesday I’ll post a Wind Trainer 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 me as your coach I 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 modified from a popular runner’s Fartlek session known as Mona Fartlek after Steve Moneghetti, an Australian runner, who won medals at the Commonwealth Games in 1986, 1990, 1994 and 1998. His first marathon was at the Edinburgh Commonwealth Games where he won the bronze medal. He is still the record holder for Sydney’s City to Surf run which he set 25 years ago.
- 10min Level II WU;
- 2x 90sec FAST Level V, 90sec Float Level II RI;
- 4x 60sec FAST Level V, 60sec Float Level II RI;
- 4x 30sec FAST Level V, 30sec Float Level II RI;
- 4x 15sec FAST Level V, 15sec Float Level II RI;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
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 sets are made up of a number of short reps with a light cruise in between of the same duration.
The first one is made up of two reps of 90 seconds duration at Level V, with a 90 second cruise at Level II for your Rest Interval (RI). Keep your cadence high through out these.
The second set is made up of four 60 seconds repeats at Level V, with a 60 second cruise at Level II for your Rest Interval (RI).
The third set is made up of four 30 seconds repeats at Level V, with a 30 second cruise at Level II for your Rest Interval (RI).
The final set is made up of four 15 seconds repeats at Level V, with a 15 second cruise at Level II for your Rest Interval (RI).
The Cool Down (CD) is at a low intensity riding at Level II for a minimum of ten minutes.
Finish with 10 minutes stretching to assist with the recovery.
If you would like further advice feel free to contact me.
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 firstname.lastname@example.org and 021 348 729.
Join over 2,843 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 last year.
Want to get fitter and faster and improve your FTP over the duration of the Tour de France?
This programme is designed for cyclists of all abilities that want to improve their FTP.
This plan starts Saturday 6th July, and runs for the duration of le Tour. Giving you a number of workouts to develop your fitness and improve your FTP prior to the end of the Tour.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing numerous cycling & triathlon events over the last 29 years and coaching many cyclists & triathletes over the last 19 years.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Over a 4 week period my FTP Boost Training Plan makes improvements of between 6 & 19% of your FTP. This programme will garner a similar improvement over the period of le Tour.
I’ve put together a package that will help cyclists of all abilities, improve your FTP.
I’m so certain that you will be improve your FTP I have given it a 100% money back guarantee if you haven’t improved your FTP over the duration of the Tour de France. I don’t care what your excuse for not improving over the duration of the Tour de France…..
- I didn’t do any training…..
- It was raining…..
- It was windy…..
- I slept in…….
I’ll still give you a 100% refund.
How much would you expect to pay for a customised month of coaching that will fit your programme into your current lifestyle? Lets be honest I charge $350 per month for my full coaching package. But I am doing this Faster Cycling Tour de France Challenge for only $47, here is what you get for your money:
- A dedicated training plan on Training Tilt (value $350)
- Access to a fortnightly group coaching call (value $20 per call x2 = $40)
- The Faster Cycling Training Bible (value $17)
- The Top 20 Cycle Workouts from Coach Ray eBook (value $17)
- Access to my popular Top 10 Healthy RecipeseBook ($17)
- Access to my popular 7 Secrets of Endurance Training Success eBook ($7)
- The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)
- Garmin .FIT files for all run and bike workouts (cherished by Garmin users)
- Zwift .ZWO files for all bike workouts (worth it’s weight in gold for Zwift users)
You get over $448 worth of products and services all for only $47, saving you over $400. All at no risk, if you don’t improve your FTP you get a full 100% money back guarantee.