Zwift Session

Wednesday Windtrainer Workout: Quad-Burning VO2 Max Bike Repeats

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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 where Taylor Thomas of Thomas Endurance Coaching covers the value of VO2 Max training for triathletes. You can read the article here.

Quad-Burning VO2 Max Bike Repeats

  • 10min WU Level II;
  • 5x 15sec Level V, 45sec Level II RI;
  • 5x 5min Level V, 5min Level I 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.

Start with a precursor set of five reps at Level V for 15 seconds, and cruise at Level II for 45 seconds for your Rest Interval (RI).

The main set is made up of five, five-minute reps at Level V, with five minutes of riding at Level I for your Rest Interval (RI).

Conclude the intervals 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 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

Price: $ 0.00

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.

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