Using repeated short threshold intervals with shorter rest periods will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists (particularly longer-time trialists and those likely to attempt a breakaway), 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.
This week’s workout comes from an article in Triathlete Magazine, earlier in the year Meredith Kessler lead a Zwift ride of this workout. Meredith has more than a dozen Ironman victories to her name.
Meredith Kessler’s Hour of Power
- 5min WU Level I;
- 3x
- 3min Level II,
- 2min Level III,
- 1min Level IV,
- 2min Level II RI;
- 2x 3min, 90sec Level II RI;
- #1 Level III,
- #2 Level IV,
- 3x 2min, 60sec Level II RI;
- #1 Level III,
- #2 Level IV-,
- #3 Level IV,
- 4x 1min, 45sec Level II RI;
- #1 Level III,
- #2 Level IV-,
- #3 Level IV,
- #4 Level IV+,
- 5x 30sec, 30sec Level II RI;
- #1 Level III,
- #2 Level IV-,
- #3 Level IV,
- #4 Level IV+,
- #5 Level V,
- 5min CD Level I;
- 10min Stretching
Start the workout with a five-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.
The Prep Set is made up of three reps that total six minutes. The first three minutes of each rep is ridden at Level II. The next two minutes are at Level III. The following minute is ridden at Level IV and then start the next rep.
Before the main set ride at Level II for two minutes.
This workout has four main sets:
The first main set is made up of two, three-minute reps with a 90-second Rest Interval (RI) at Level II. The first rep is ridden at Level III and the second is at Level IV.
The second set is made up of three, two-minute reps with a 60-second Rest Interval (RI) at Level II. The first rep is ridden at Level III, the second is at the bottom end of Level IV, and the final rep is ridden at Level IV.
The third set is made up of four, one-minute reps with a 45 second Rest Interval (RI) at Level II. The first rep is ridden at Level III, the second is at the bottom end of Level IV, the third rep is ridden at Level IV, and the final rep is ridden at the top end of Level IV.
The final set involves five, 30-second reps with a 30-second Rest Interval (RI) at Level II. The first rep is ridden at Level III, the second is at the bottom end of Level IV, the third rep is ridden at Level IV, with the fourth rep ridden at the top end of Level IV and the final rep at Level V.
Conclude the intervals with five 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.
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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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