Wednesday Windtrainer Workout: Bike Radar's Race Pace with Sprints - Coach Ray

Coach Ray

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Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Bike Radar’s Race Pace with Sprints

This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.

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 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;
  • 40min Level IV (every 5min – 30sec Level V sprint);
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The main body of this workout is made up of 40 minutes riding at Level IV effort, but every 5 minutes throw in a 30 second sprint at Level V!!!! There is no recovery it is straight back to Level IV maintaining your effort there, don’t be tempted to ease off after each sprint, it is straight back into the Level IV effort to get the benefit in this workout.

Finish the ride with ten minutes riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes 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 to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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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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