This is a great workout for developing your FTP. This is perfect for road cyclists, triathletes, and mountain bikers.
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 one published on Bike Radar, view the original article here.
Bike Radar’s FTP Improver
- 10min Warm Up Level II;
- 5min Level III;
- 3min Level IV;
- 2min Level V;
- 2min Level II RI;
- 4x 1min Level IV, 1min level V;
- 2min Level II RI;
- 8min Level IV (alternate between standing and seating every 60sec), 2min Level II RI;
- 4min Build from Level II to Level V (Cad 60rpm), 2min Level II RI;
- 8x 20sec Level V, 10sec Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II.
The workout is made up of four sets that are eight minutes in duration and are followed by two minutes at Level II for your Rest Interval (RI)
The first set starts with five minutes of riding at Level III, then increase the effort to Level IV for three minutes, and then a final two minutes (to make a total of eight minutes) at Level V. Spend two minutes riding gently at Level II for your Rest Interval (RI).
The second set involves four reps of a minute at Level IV, interspaced with a minute at Level V (yep this one is going to hurt). Ride at Level II after you have done four reps at both intensities totaling eight minutes. Take a two-minute Rest Interval (RI) at Level II.
The third set involves riding at Level IV for eight minutes but alternate each minute, one minute standing and the next minute seated. Once again take a two-minute Rest Interval (RI) at Level II at the conclusion of the set.
The fourth set is made up of two sub-sets each four minutes each. The first four minutes are made up of building your intensity across those four minutes to spend the final 60 seconds at Level V, maintaining a low cadence of 60 Rpm!! Before the next sub-set take a two-minute Rest Interval (RI) at Level II. The second sub-set also accumulates four minutes of work split up into eight, 20-second Level V reps, with only a ten-second Rest Interval (RI) at Level II between reps.
Finish the ride with ten minutes of riding at Level II for your Cool Down (CD).
To assist with your recovery, do ten minutes of stretching.
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 coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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