The ability to maintain a steady state high intensity effort. This is the effort that you maintain in a 40km Time Trial or similar. This workout will build your ability to sustain a higher intensity and develop tolerance to lactic acid. This is a perfect workout for for all cyclists including mountain bikers and 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.
Cyclist.co.uk’s Sweetspot Session
- 10min WU Level II;
- 10min Level III, 5min Level II;
- 2x 20min Level IV, 10min 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 two, 20 minute repetitions at Level IV. Between each rep take a ten minute Rest Interval (RI) riding easily 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.
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If you enjoyed this workout, here is a similar session I published last year.
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