Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: GCN’s Max Sprint then Tempo

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 effort can really hit your 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 in 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 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 up hill 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 are completed.

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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