This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.
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 it is 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.
Quad Crusher V
- 10min WU Level II;
- 4x 12min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 6min Level II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for ten minutes.
The main set includes four reps of twelve minutes duration at Level IV. During these reps, every two minutes stand up on the pedals and attack for 12-15 pedal strokes. Between the reps ride gently at Level II for six minutes as your Rest Interval (RI).
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with your recovery.
This is the fifth workout in a series that should be done, once per week building through the sessions:
If you would like further advice feel free to contact me.
Here is my data from doing the workout:
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Quad Crusher V” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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