Cycling Session

Sunday Smart-Trainer Session: Jesper Medhus Day 12 Workout

Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. This session includes efforts at both Level IV to give a bit of a pre-fatigue effect before hitting you with some Level V efforts. This session 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 by Jesper Medhus from Training 4 Cyclist, you can read the article here.

Jesper Medhus Day 12

  • 12min WU Level II;
  • 3min Level IV, 3min Level II;
  • 2x 3min Level V, 3min Level II;
  • 10min Level II;
  • 2x 3min Level IV, 2min Level II;
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of three different sets.

The first set starts off with three minutes at Level IV, followed by three minutes at Level II for your Rest Interval (RI).

The next set starts straight away with two reps of at Level V for three minutes with a three minute Rest Interval (RI).

Ride for ten minutes at Level II for some recovery before the final set.

The final set is made up of two reps at Level IV for three minutes, with a two minute Rest Interval (RI) after each rep.

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 and 021 348 729. Make sure you sign up for my informative newsletter.

Share this post so your friends can benefit as well.

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

Price: $ 0.00

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

This image has an empty alt attribute; its file name is join-now.png

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

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

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

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

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.