Wednesday Windtrainer Workout: 2020 Zwift Academy Sprint Profile - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: 2020 Zwift Academy Sprint Profile

Sprinting is a key skill and component of fitness that will help you win races. Regardless of how good your fitness is if you can’t sprint at the end of a race you are unlikely to win. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) 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.

The inspiration for this session comes from Watts On Zwift. I’ve modified it a little bit. You can read the full article here.

2020 Zwift Academy Sprint Profile

  • 9min WU Level II;
  • 2min Level I;
  • 1min Level III;
  • 1min Level IV;
  • 1min Level V;
  • 7min Level I RI;
  • 3x 10sec Level V+, 3min Level I RI;
  • 2x
    • 30sec Level I,
    • 10sec Level V+,
    • 30sec Level I,
    • 5min Level II RI;
  • 30sec Level I;
  • 20sec Level V+;
  • 30sec Level I;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a nine minute Warm Up (WU) riding at Level II, followed by two minutes at Level I. Keep your cadence above 90Rpm for the warm up.

Build through with one minute at each of Level III, IV and V building your cadence from 95Rpm, 100Rpm & 105Rpm respectively for each minute as you go.

Ride for seven minutes at Level I as a Rest Interval (RI) at 90Rpm.

Next is a set of three, ten-second sprints at Level V+, max them out but bare in mind that there are still plenty more sprints to come. Take a three minute Rest Interval (RI) prior to the next rep.

Next up are two sets that prepare you for get high power numbers. Start with two reps. Each rep commences with cruising at Level I for 30 seconds and 90Rpm. Then unleash into a ten second sprint at Level V+, maxing out, before another 30 seconds at Level I and 90Rpm. Finish each rep with five minutes riding at Level II and 90Rpm for your Rest Interval (RI).

After that set there is one final set to do and that also commences with cruising at Level I for 30 seconds and 90Rpm. Then unleash into a 20 second sprint at Level V+, maxing out, before another 30 seconds at Level I and 90Rpm.

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

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 previously.

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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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