This workout will develop your ability to ride solidly and respond to higher intensity efforts. 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.
Frank Ovendon’s Tempo Bursts
- 10min Level II WU;
- 3x 8min Level III (5sec Level V every 2min), 4min 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 set is made up of a three reps of eight minutes duration riding at Level III but within these reps every two minutes have a 5 second burst at Level V (Frank suggests sprinting above 450 Watts if you have a power meter). After each rep take a four minute Rest Interval (RI) riding at Level II.
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 email@example.com 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.
I am launching a new coaching service in the coming weeks and am now offering Foundation Memberships at the lowest price that they will ever be offered for. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $47 and gain access to Training Plans for beginner and recreational athletes:
- All distances of Triathlon (including both Ironman and Ironman 70.3);
- Full and Half Marathon’s, 5km & 10km running events;
- Century and 40km TT cycle events;
- Mountain Biking events and tours;
- Swim training plans;
- Strength training; and
- Getting started with both swimming and running.
If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.
Normally I charge NZ$500 per month for my coaching but you’ll get the advantage of:
- A dedicated training plan on Training Tilt (value $500)
- Access to a fortnightly group coaching call (value $30 per call x2 = $60)
- The event Training Bible (value $37 for each event plan)
- Access to my popular Top 10 Healthy RecipeseBook ($27)
- Access to my popular 7 Secrets of Endurance Training Success eBook ($17)
- The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)
That’s a total value of over $641, and you will only pay $67 per month. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.
This price will be grandfathered for you at the low price for as long as you remain a member.