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 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 and is a step up from last week’s workout. Read that here.
30-20-10 Intervals F
- 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;
- 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 four 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 of riding at Level II for your Cool Down.
Finish with ten minutes of 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 for my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off
4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
When purchasing use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing use the discount code “web25” to claim your 25% discount.