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 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.
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 overconsuming at Level II for ten minutes.
The main set is made up of 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 of 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.
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If you enjoyed this workout, here is a similar session I published last year.
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