This workout develops a number of physiological traits. There is a steady state portion of the workout that builds your ability to maintain an aerobic effort. Then there is a high-intensity portion that will surge lactic acid levels within the blood, before a very brief recovery prior to doing it all again. This is a perfect workout for all cyclists including 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 article on Evan’s Cycles website. Click here to read the article. My first triathlon coach, Pete Moysey had previously been sponsored by Evan Cycles, I interviewed him back in 2016 about what he was up to these days. https://www.coachray.nz/2016/03/17/qwik-view-pete-moysey/
Evan’s Cycles Power Burst
- 10min WU Level I;
- 4x
- 5min Level III;
- 30sec Level V;
- 30sec Level II;
- 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 I for ten minutes.
The main set is made up of four reps. Each rep has three parts. Start with five minutes of riding at Level III, before conducting a 30-second sprint at Level V. Then recover briefly at Level II for only 30 seconds before stepping back up to Level III for the next rep.
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.
Here is my data from doing this workout:
If you would like further advice feel free to contact me.
I am the Head Coach and 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 coachray@coachray.nz and 021 348 729.
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Evan’s Cycles Power Burst” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
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