This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers, and 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.
The inspiration for this workout comes from an old post on Training Peaks. The article was written by Frank Ovendon of FasCat Coaching. Click here to read the article.
Frank Ovendon’s Sweet Spot Intervals
- 10min Level II WU;
- 3x 10min Level IV, 5min 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 three reps of ten minutes duration riding at Level IV. After each rep take a five-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.
Frank Ovendon’s sweet spot intensity is in reality the top end of my Level III and bottom end of Level IV, but for simplicity’s sake, I’ve just used Level IV above. He recommends 83-97% of FTP, the advantage of this slightly lower intensity is less accumulation of lactic acid and a slightly lower TSS for the workout meaning you can recover qwiker.
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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published last year.
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