This is a great workout for developing your aerobic capacity. A great workout to improve your hill-climbing, especially at the bottom of a long climb where the initial change in the effort can really hit you hard. This is perfect for road cyclists as well as triathletes 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 a YouTube video from Global Cycling Network (GCN).
GCN’s Max Sprint then Tempo
- 10min Warm Up Level II;
- 2-3 sets of:
- 30sec Level V, 6min Level VI;
- 3:30min 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 main body of this workout is made up of two to three sets. These efforts can also be done on a steady climb. Each set starts with a Level V effort for 30 seconds, and if done uphill get up out of your saddle and really go for it. Then go straight into a six-minute effort at Level IV. Aim to bring your Heart Rate (HR) down gradually. At the end of the six minutes cruise at Level II for 3:30 minutes at Level II for your Rest Interval (RI).
Repeat until the planned number of sets is completed.
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 email@example.com 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
If you enjoyed this workout, here is a similar session I published 12 months ago.
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