Wednesday Windtrainer Workout: 30-20-10 Intervals B - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 30-20-10 Intervals B

Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including 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 session comes from an article published by the editorial staff of the Polquin Group. To read the original article click here and is a step up from last weeks workout. Read that here.

30-20-10 Intervals B

  • 10min Warm Up Level II;
  • 5x 30sec Level II, 20sec Level IV, 10sec Level V;
  • 5min Level II;
  • 5x 30sec Level II, 20sec Level IV, 10sec Level V;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II.

The main set involves completing two sets of five reps. Each rep involves riding at Level II for 30 seconds, before increasing the intensity to Level IV for 20 seconds and then finishing the rep with 10 seconds at Level V.

Between sets recover by pedalling gently at Level II for five minutes.

The biggest problem people have with this session is not riding easy enough at Level II and then not riding hard enough at Level V. Make it super easy and make it super HARD.

Conclude the intervals with ten minutes riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your recovery.

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.

I have launched a new coaching service in the coming weeks and am now offering Initial Memberships at the lowest price that they will ever be offered for. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $67 and gain access to Training Plans for beginner and recreational athletes:

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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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