Cycling Session

Sunday Smart-Trainer Session: UltraFit’s Sprints C

Sprints are a great way to build leg strength and power generation. This is great for triathletes, road cyclists, and mountain bikers.

Each Sunday I’ll post a Smart-Trainer Session 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 in Issue 96 of UltraFit Magazine, written by Andrew Hamilton. It builds on a workout from a fortnight ago.

UltraFit’s Sprints C

  • 10min WU Level II;
  • 6x 30sec Level V+, 2min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of six reps that are thirty seconds long at Level V+, taking a two-minute Rest Interval (RI) at Level II between 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 and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

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

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “UltraFit’s Sprints C” in the workout section, then “Start this Workout.
  3. 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

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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