The ability to ride very hard and then settle into a solid threshold effort is a key component and conducting a session like this one will further develop both your VO2 Max and 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 an article on the Wattie Ink website about Indoor Bike Workouts. You can read the article here.
Heather Jackson’s Championship Rounds
- 18min WU Level II;
- 2x 1min Level V, 1min RI;
- 2x 2min Level V, 2min RI;
- 6x 2min Level V, 3min Level IV, 6min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with an 18-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.
Next up are some precursor intervals to build the Heart Rate (HR) and get the blood flowing. Include a short set of two, one-minute reps at Level V, with a one-minute Rest Interval (RI) riding at Level II.
The next precursor set also includes two reps at Level V, but these are two minutes long in this set, with a two-minute Rest Interval (RI) at Level II.
The main set if conducted on the road, find a super steep hill that is a couple of minutes long that then flattens out or has a plateau at the summit. Attack this hill HARD as if you are breaking away in the Tour de France, then settle into Threshold intensity for three minutes at Level IV. If doing this on a trainer, start by riding at Level V for two minutes, then settle into a three-minute effort at Level IV. Recover by riding at Level II for six minutes, or how long it takes you slowly return to the start of the hill. Complete a total of six times.
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.
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 for my informative newsletter.
Share this post so your friends can benefit as well.
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.
I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.