Cycling Session

Sunday Smart-Trainer Session – Robin Tullett’s Interval Strength Workout Six

Riding at or around your Threshold will bring up both your ability to sustain high-intensity effort (as well as your suffering). This session is great for triathletes and road cyclists. It 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 Robin Tullett in an old issue of the now-defunct Triathlon & Multi-Sport Magazine. The issue was probably from 2003 or 2004 as it has an advert that mentions Felicity Abram as the World Junior Champion which she won in the 2003 ITU World Championships.

Robin Tullett’s Interval Strength Workout Six

  • 10min WU Level II;
  • 6x 5min Level IV, 2min Level II RI;
  • 8min CD Level II;
  • 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II, maintaining a cadence between 80 & 90 rpm.

The main set is made up of six reps at Level IV for five minutes each. Take a two-minute Rest Interval (RI) after each rep at Level II.

Complete a Cool Down (CD) for eight minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

I did this workout a couple of days ago, here is my data:

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.

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

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 “Robin Tullett’s Interval Strength Workout Six” 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.

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

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

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 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.

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.

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

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