Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Aerobic Threshold Development - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Aerobic Threshold Development

Riding at a sustained pace below your Anaerobic Threshold is referred to as Tempo training. This session builds 25 minutes of riding at your Tempo intensity into it. This is great for triathletes, especially long course athletes, but also road cyclists and mountain bikers who intend to ride solo to victory.

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.

Zwift Academy Tri 2020 Aerobic Threshold Development

  • 10min WU Level II;
  • 4x 2min Level III, 2min Level II RI;
  • 3min Level I RI;
  • 3x 3min Level III, 3min Level II RI;
  • 5min Level I RI;
  • 2x 4min Level III, 4min 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.

This workout has three main sets, all riden at Level III. The first one is made up of four, two-minute reps, with two minutes riding at Level II for your Rest Interval (RI) after each rep.

Take a three minute Rest Interval (RI) between sets, riding at Level I.

The second set is made up of three, three-minute reps riding at Level III, with a three-minute Rest Interval (RI) riding at Level II after each rep.

Prior to the final rep, take a five-minute Rest Interval (RI) riding at Level I.

The least set is made up of two, four-minute reps at Level III, with four-minutes riding at Level II after each rep for your Rest Interval (RI).

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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