Endurance is predominantly built with longer, lower-intensity efforts. This isn’t necessarily the most exhilarating training but by including a range of Level III and some short Level IV intervals the training stimulus can be increased, as well as the mental stimulus of a session. 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 Triathlete.com, you can read the article here. Matt McElroy is an American ITU triathlete who is planning on venturing into the longer Ironman 70.3 distance.
Matt McElroy’s Endurance Booster
- 16min WU Level II;
- 3x 2min Level III, 3min Level II RI;
- 5min Level I RI;
- 2x 3min Level III, 3min Level IV, 2min Level III;
- 8min CD Level II;
- 10min Stretching
Start the workout with a sixteen-minute Warm Up (WU) riding at Level II. Start with twelve minutes between 50 & 65% of your Functional Threshold Power (FTP) and then finish with four minutes of riding between 65 & 76% of your FTP.
There are two main sets. The first is made up of three, two-minute reps at Level III, ride this at 80 to 90% FTP. Take a three-minute Rest Interval (RI) ride at Level II, between 55 & 65% of your FTP.
Ride for five minutes at Level I as a Rest Interval (RI) prior to your next set.
The second set is made up of two reps. Each rep is eight minutes long. Start the rep with three minutes of riding at Level III (80 to 90% of your FTP), then increase your effort for three minutes at Level IV (90 to 100% FTP). Finish each rep with two minutes at Level III (75 to 80% FTP – slightly lower than the start of the rep). Complete your second eight-minute rep before the Cool Down (CD).
Complete a Cool Down (CD) for eight minutes at Level II.
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “Matt McElroy’s Endurance Booster,” then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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