Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Short Intervals - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Short Intervals

Developing your VO2max is a key physiological variable that will determine your capability to perform well in aerobic orientated events. Boosting your VO2max will pay dividends to all cyclists, particularly road cyclists and mountain bikers, but also short course triathletes.

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 VO2max Short Intervals

  • 10min WU Level II;
  • 5x 15sec Level V, 45sec Level I RI;
  • 2min Level I RI;
  • 4x
    • 50sec Level V, 10sec Level I RI;
    • 40sec Level V, 20sec Level I RI;
    • 30sec Level V, 30sec Level I RI;
    • 50sec Level V, 10sec Level I RI;
    • 40sec Level V, 20sec Level I RI;
    • 30sec Level V, 30sec Level I RI;
    • 4min Level I 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.

Prior to the main set include a set of five, 15-second reps at Level V, with a 45-second Rest Interval (RI) at Level I between reps. At the conclusion of this set spin very easily at Level I to recover before moving onto the main set.

Complete four sets of the following six reps all at Level V and corresponding Rest Interval’s (RI). Start with 50-seconds at Level V followed by only ten second Rest Interval (RI) at Level I. The next rep is for 40-seconds at Level V, with 20-seconds Rest Interval (RI) at Level I. The third rep is for 30-seconds at Level V followed by 30-seconds at Level I for your Rest Interval (RI). Complete these three reps again, to complete the set. Take a four minute Rest Interval (RI) riding at Level I and then repeat a total of four times.

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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