Your FTP is your ability to sustain an effort for about an hour. Your long endurance riding is done at a percentage below this. If you Increase your FTP with intervals of this nature by default you also improve your ability to ride for longer. 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/
This session builds on last week’s session. Keep an eye out for next week’s workout which builds on further from this session.
Evan’s Cycles FTP Increaser 3
- 10min WU Level II;
- 3x 12min Level IV, 3min 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, twelve-minute reps. Ride at Level IV maintaining a cadence of 85-95Rpm then after the rep take a three-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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