Smart-trainer Workout Session

Sunday Smart-Trainer Session – Garmin’s Workout Recommendation #1

Exposure to anaerobic efforts (where oxygen is not predominantly used) helps develop the anaerobic system and builds tolerance and resilience to strenuous efforts. This workout is designed to increase your anaerobic load and avoid boredom in what is otherwise a predominantly aerobic workout. It is an excellent workout for all triathletes, cyclists, and mountain bikers, as it is not too taxing on the anaerobic system.

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 Artificial Intelligence (AI) from Garmin recommended this workout to me. You can see my data and the Strava link below.

Garmin’s Workout Recommendation

  • 30min WU Level II;
  • 4x 1min Level V++, 1min Level I RI;
  • 15min CD Level II;
  • 10min Stretching

Start the workout with a 30-minute Warm Up (WU) riding at Level II.

The main set comprises four reps ridden at Level V++ for 60 seconds, with 60 seconds at Level I for the 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 in achieving their sporting goals. I can be contacted at 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. Riding this session will be held every two hours within our Velocity platform.

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 “Garmin’s Workout Recommendation #1,” 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.

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

Get my 16-week FTP Boost Training Plan with 25% off

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

Designed for Intermediate cyclists and triathletes who have at least 16 weeks before their event. This plan will 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 peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan, you will require a Power Meter. 

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

Before 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.

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

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