Wednesday Windtrainer Workout: The Gorby
Spending time riding at VO2 Max level will develop your top end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. 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. This weeks session is a bit longer.
- 10min WU Level II;
- 5x 5min Level V, 5min Level II;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten minute Warm Up (WU) at Level II.
The workout itself is made of five reps at Level V for five minutes. Ride at Level II for five minutes between reps for your Rest Interval (RI).
Conclude the intervals with ten minutes riding at Level II for your Cool Down (CD). The Cool Down in the original version of this workout is only two minutes long which like the warm up won’t be physiologically effective.
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 firstname.lastname@example.org and 021 348 729. Make sure you sign up to my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published 12 months ago.
Get my great e-Book that is packed full of my most popular 20 cycling workouts for only $7 (save $20), normally this is $27.
This eBook is a veritable gold mine of workouts that you can do on your trainer, using Zwift or other platforms or even just out on the road.
At the special price of only $7 you will save yourself $20.