On-the-bike strength workouts can assist develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclists including triathletes and MtBers.
Each Wednesday I’ll post a Windtrainer Workout 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.
The inspiration for this session comes from Joe Friel coach and author of The Cyclist’s Training Bible.
Joe Friel’s Long Hill Workout
- 10min WU Level II;
- 3x 6min Level IV Cad 60Rpm, 90sec Level II;
- 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, six-minute reps at Level IV, with a 90-second Rest Interval (RI) at Level II between reps. Maintain your cadence of about 60 Rpm on the uphill and spin the legs out on the downhill keeping a high cadence.
Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
This session can be done on a trainer or on an actual hill that has about a 6-8% gradient and takes at least six minutes to climb.
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 for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published previously.
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