Windtrainer Workout

Wednesday Windtrainer Workout: Jesper Medhus’ Time Effective VO2 Max Intervals

This session is very time effective and packs a lot of VO2 Max intervals into an hour. It has been described as super-hard and is very effective in boosting your VO2 Max. 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 by Jesper Medhus from Training 4 Cyclist, you can read the article here.

Jesper Medhus’ Time Effective VO2 Max Intervals

  • 10min WU Level II;
  • 5min Level III-;
  • 3min Level III+;
  • 2min Level IV-;
  • 5x 30sec Level V, 30sec Level II RI;
  • 5min Level II RI;
  • 5x 30sec Level V, 30sec Level II RI;
  • 5min Level II RI;
  • 5x 30sec Level V, 30sec Level II RI;
  • 5min Level II RI;
  • 5x 30sec Level V, 30sec Level II RI;
  • 5min CD Level II;
  • 10min Stretching

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

To extend the Warm Up (WU) ride at the bottom end of Level III for five minutes. Then increase the effort to the top end of Level III for three minutes. Round this off by increasing your intensity again for two minutes at the bottom end of Level IV.

The main set is made up of four sets. Each set is made up of five 30-second repetitions at Level V, with a 30-second Rest Interval (RI) at Level II.

Ride for five minutes at Level II between sets as a Rest Interval (RI).

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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As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks, you’ll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE  in YOUR event at a higher level than you previously have.

Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter. 

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Prior to using this plan, you should be able to ride comfortably for 2 hours.

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When purchasing, use the discount code “web25” to claim your 25% discount.

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