Wednesday Windtrainer Workout: CTS Power Intervals A - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: CTS Power Intervals A

This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal 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.

The inspiration for this workout comes from an article was written by Jim Rutberg of CTS Coaching. Click here to read the article.

CTS Power Intervals A

  • 10min CTS WU;
    • 3min Level II,
    • 1min Level II (100+rpm),
    • 1min Level II,
    • 1min Level V (100+rpm),
    • 1min Level II,
    • 1min Level V (100+rpm),
    • 2min Level II,
  • 4x 2min Level V, 2min Level II RI;
  • 4min Level II RI;
  • 4x 2min Level V, 2min Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The definitions for training intensities can be found in this article.

This workout uses a Warm Up (WU) that includes a range of intensities to prepare you for the intervals that will follow. Start off with three minutes riding at Level II before increasing the cadence to above 100 Rpm without increasing your effort (change down gears if you need to). Ride for a further one minute at Level II, before increasing your effort to Level V and your Cadence to above 100 Rpm for a minute. Ride easy, at Level II for a minute before another minute at Level V with the cadence above 100 Rpm. Conclude the Warm Up (WU) with two more minutes riding at Level II.

There are two main sets each set each made up of four reps at Level V, of two minutes duration, with two minutes riding at Level II for your Rest Interval (RI).

Between sets ride for four minutes at Level II as a 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 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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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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