Cyclist

Wednesday Windtrainer Workout: 30-20-10 Intervals D

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

30-20-10 Intervals D

  • 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;
  • 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 of easy riding at Level II.

The main set involves completing three 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 pedaling 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 of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your recovery.

Here is my data having done the workout:

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 for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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