Wednesday Windtrainer Workout: Gareth's 30min Lockdown Power Workout - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Gareth’s 30min Lockdown Power Workout

I needed to develop a short, intense session for an athlete due to the position they have found themselves in due to changes in COVID-19 restrictions where they live. This session targets VO2 max intensity with very limited Rest Intervals (RI). This session is great to build your top end intensity but also your ability to turn on the intensity with limited recovery and is great for both road cyclists and triathletes, as well as mountain biking.

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.

With the recent change to the COVID-19 Lockdown levels in New Zealand, I received a number of messages from my athletes particularly around access to swimming pools. Gareth who is based in Auckland, all of a sudden found himself having to juggle training, family commitments and working from home. He no longer had the freedom to fit his training in as he liked and asked me if I could limit his training to about 30 minutes. This is the session I put together for him today. Hopefully the COVID outbreak in Auckland has been caught by going hard early and this lockdown gets lifted later this afternoon.

Gareth’s 30min Lockdown Power Workout

  • 10min WU Level II;
  • 4x 2min Level V, 45sec Level II RI;
  • 10min CD Level I;
  • 10min Stretching

Start the workout with a ten minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm up.

The main set is made up of four reps, two minutes long at Level V. Between reps you only get 45 seconds Rest Interval (RI) riding at Level II. This less than is normally recommended physiologically, but there are only four reps to get through.

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 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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