This session is great for developing leg power and anaerobic tolerance at the same time. This type of workout is best done prior to a planned peak (at least a week out from a key event). This session is great for sprint 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 Michael Jacques’ book he wrote with Scott Molina and Mark Newton, ‘One-Hour Workouts‘.
Michael Jacques’ Anaerobic Power
- 10min WU Level II (including a few short sprints);
- 6-7x
- 30sec (on the flat) Level V;
- 15sec (standing) 70rpm Level V+;
- 30sec (seated) 80rpm Level V+;
- 15sec (standing) 70rpm Level V++;
- 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten minute Warm Up (WU) riding at Level II. Include a few short (ten second) sprints in the last few minutes to prepare the body for the intensity to come.
Do these reps on a hill starting about 30 seconds out whilst still on the flat. Ride hard (Level V) into the base of the hill, then stand up for the first fifteen seconds of the climb. Lift the intensity a bit to Level V+ and allow your cadence to drop to about 70 rpm. Sit down for the next 30 seconds and lift your cadence to about 80 rpm at Level V+. Finish the rep by standing up for the last fifteen seconds and increase your effort to Level V++, allow your cadence to drop to about 70 rpm. After each rep go for cruise at Level II for five minutes as your Rest Interval (RI), lift your cadence back up to above 90 rpm. Complete a total of six or seven reps.
Complete a Cool Down (CD) for ten 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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One-Hour Workouts is a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down.
If they could, most endurance athletes would love to set aside more time for training. But work, family, and real life too often get in the way of the cardinal rule for endurance athletes: never miss a workout.
One-Hour Workouts is the perfect solution for athletes who are pressed for time. These 50 workouts are tightly focused so that athletes can get a quality training session in just one hour. Athletes can choose from base, tempo, or speed workouts in each sport to match their training plan’s goal for the day.
Former professional triathlete Scott Molina (The Terminator), Mark Newton, and Michael Jacques give athletes smart workouts that will complement their existing training and keep season goals on track even in the busiest of weeks.