Wednesday Windtrainer Workout: Nate Wilson’s Threshold Climbing Work #3
When riding long climbs, maintaining threshold intensity with out big fluctuations is the way to go. The effort should be the maximum that you can sustain without dropping power from one effort to the next. Nate Wilson describes this as the gold standard of FTP work due to spending 60 minutes riding at threshold. This session is great for all cyclists including triathletes 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.
Nate Wilson’s Threshold Climbing Work #3
- 10min WU Level II;
- 3x 20min Level IV-V, 10min Level II RI;
- 10min CD Level II;
- 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 three, twenty minute reps at the top end of Level IV/bottom end of Level V (100-110% of your Functional Threshold Power (FTP)). Take a ten minute Rest Interval (RI) after each rep.
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 email@example.com 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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