This is a great workout for developing your leg power and VO2 max. This is perfect for road cyclists as well as 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 a YouTube video from Global Cycling Network (GCN).
GCN’s Medium, Sharp, Aganosing, Explosive Efforts
- 10min Warm Up Level II;
- 6x 2min Level V, 6min 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 six, two-minute reps at Level V. This effort should be up a slope, either an actual hill or set your trainer to a 10% gradient. After each rep spend six minutes gently pedaling at Level II for your Rest Interval (RI).
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 firstname.lastname@example.org 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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