Zwift Workout

Wednesday Windtrainer Workout: No Limits Bike Intensity Session II+

Ramp sessions are a great way to build intensity into a workout. Within this session, each ramp is progressively harder than the previous rep. This will build your FTP by giving you time both above and just below the threshold. This is a great workout for triathletes, as well as road 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 workout came from an article by Maria Simone of No Limits Endurance Coaching. You can read the full article here.

No Limits Bike Intensity Session II+

  • 15min WU Level I;
  • 5x 30sec Level IV, 30sec Level I RI;
  • 2min Level I;
  • 3x 12min RAMP, 5min Level I RI,
    • RAMP #1 3min Level III, 3min Level III+, 3min Level IV-, 3min Level IV;
    • RAMP #2 3min Level III+, 3min Level IV-, 3min Level IV, 3min Level IV+;
    • RAMP #3 3min Level IV-, 3min Level IV, 3min Level IV+, 3min Level V-;
  • 5x 30sec Level V, 1min Level I;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a fifteen-minute Warm Up (WU) riding at Level I.

To round out the Warm Up (WU) complete a set of five, 30-second reps at Level IV, with a 30-second Rest Interval (RI) at Level I.

Finish the Warm UP (WU) with two minutes of riding at Level I.

The main set is made up of three ramps of twelve minutes duration (four, three-minute blocks at each intensity), with a five-minute Rest Interval (RI) riding at Level I between ramps.

The first ramp starts at Level III for three minutes, before increasing to the top end of Level III (Level III+) for three minutes. This is followed by three minutes at Level IV- (the bottom end of Level IV), with the final three minutes at Level IV.

The second ramp starts at the top end of Level III (Level III+) for three minutes and is then followed by three minutes at Level IV- (the bottom end of Level IV). Increase to Level IV for three minutes and then finish with three minutes at Level IV+.

The third ramp starts at the bottom end of Level IV (Level IV-) for three minutes before increasing to Level IV for a further three minutes. Then increasing again to the top end of Level IV (Level IV+) before finishing with three minutes at Level V-.

After the ramp set, include a short, intense set of Level V intervals. Five reps of 30 seconds with a full minute Rest Interval (RI) at Level I riding in between will help develop your top-end ability especially when fatigued.

Complete a Cool Down (CD) for ten minutes at Level I.

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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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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