Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event, you will spend most of the event riding at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete road cyclists especially those doing a century and mountain bikers can also benefit from it.
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 week’s workout comes from an Article by Gale Bernhardt in the May 2001 issue of Triathlete Magazine.
Gale Bernhardt’s Half Ironman Bike Intervals #1
- 10min WU Level II;
- 4-5x 6min Level III, 2min Level II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
The main set: ride hard for six minutes at Level III, then ride easily at Level II for two minutes as your Rest Interval (RI). Repeat this set a total of four to five times.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with the 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.