Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience

Anaerobic Power is your ability to maximise power for short durations. This is achieved in this workout with quality rest prior to giving it absolutely everything you’ve got. If you aren’t well rested you won’t maximise your effort as high as possible. 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 Anaerobic Resilience

  • 9min WU Level II;
  • 2min Level I;
  • 2x 30sec Level III Cad 115Rpm, 2min Level I Cad 90Rpm RI;
  • 20sec Level IV Cad 100Rpm;
  • 20sec Level V Cad 110Rpm;
  • 20sec Level V+ Cad 120Rpm;
  • 4:30min Level I RI;
  • 1min Level V+;
  • 7min Level I RI;
  • 30sec Level V+++;
  • 7min Level I RI;
  • 45sec Level V++;
  • 7min Level I RI;
  • 1min Level V+;
  • 7min Level I;
  • 6min Level III;
  • 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.

Next up are two, 30 second efforts at Level III with a high cadence of 115Rpm, take a two minute Rest Interval (RI) after each rep with a cadence of 90Rpm.

The next minute is broken into three, twenty-second reps. The first rep is at Level IV (100%) and a cadence of 100Rpm. The second effort is at Level V (110%) and a cadence of 110Rpm. The final segment is at Level V+ (120%) and a cadence of 120Rpm.

The next four and a half minutes are riden at Level I as a Rest Interval (RI). Keep the cadence above 90Rpm for the majority of this Rest Interval (RI).

Then ride as hard as you can for one minute. Go FULL GAS for this effort, give it everything you’ve got. Go as hard as possible for the first 30 seconds and then do your best to maintain your power as high as possible for the last 30 seconds. This should HURT, lots. Hence the easy effort prior to it.

After that effort you’ll need a good Rest Interval (RI) and you’ve now got seven minutes at Level I to spin your legs out and recover.

Next up is 30 seconds going as hard as you absolutely can at Level V+++. Aim for more than 170% of Functional Threshold Power (FTP). Then spend another seven minutes at Level I for your Rest Interval (RI) spinning your legs out.

You then go for 45 seconds going as hard as you absolutely can at Level V++. Aim for more than 150% of Functional Threshold Power (FTP). Then spend another seven minutes at Level I for your Rest Interval (RI) spinning your legs out.

You then go for a minute going as hard as you absolutely can at Level V+. Aim for more than 130% of Functional Threshold Power (FTP). Then spend another seven minutes at Level I for your Rest Interval (RI) spinning your legs out.

Finish the workout with six minutes riding at Level III and a cadence above 90Rpm prior to the Cool Down (CD).

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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