Smart-Trainer Workout

Sunday Smart-Trainer Session – 6x 8 Tempo, Threshold

Preparing your body for the intensity that will be replicated and sustained during an event is an important part of training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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 a workout in an article by Marc Evan’s in the January 2008 issue of Triathlete Mag.

6x 8 Tempo, Threshold

  • 15min WU Level II;
  • 3x 8min Level III, 2min Level II RI;
  • 3x 8min Level IV, 2min Level II RI;
  • 15min CD Level II;
  • 10min Stretching

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

There are two main sets, the first of which is three, eight-minute reps at Level III, with a two minute Rest Interval (RI) at Level II after each rep.

The second set is a continuation of the first set but with the intensity increased to Level IV and for a further three reps. All reps are eight-minutes long and also have a two minute Rest Interval (RI) at Level II after each rep.

Complete a Cool Down (CD) for fifteen 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. Every two hours within our Velocity platform there will be a session held riding this session.

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 click on “6x 8 Tempo, Threshold”, 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

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

Get my 12 week Faster 40km TT Training Plan with 25% off

As you work your way through this training programme you’ll enhance your ability to ride a solid and consistently fast average speed for 40km.

Designed for Intermediate cyclists and triathletes who want to improve their Time Trialing ability. This plan is to prepare you to COMPETE  40km TT 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-four cycle sessions that will have you riding at your best. To follow this plan you will require a Power Meter. 

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

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

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

Prior to using this plan, you should be able to ride non-stop for 60 minutes.

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.

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