Sustained efforts particularly on climbs is an important aspect for all cyclists – road, triathletes and mountain bikers. The ability to change effort, especially when fatigued will help you tactically in events. This workout provides elements of all of the above to build your fitness and ensure future success (and a reasonable amount of fatigue) – make sure you rest and rest well after this session. Even though this workout is significantly toned down for a Beginner – it’s not for the faint hearted.
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 workout comes from an article in Velo. This workout prepares you to respond to attacks and then counter attack like Tadej Pogačar’s decimation of the field on Plateau de Beille in Stage 15 of last years Tour de France. On this climb he rode with Matteo Jorgenson on the front for the first third, then responded when Jonas Vingegaard who launched a sustained attack through the middle third and then he launched his counter attack over the final third and rode a negative split up the climb. You can read the full article here.
Pogačar’s Spiked Threshold Efforts (Beginner)
- 15min WU Level II;
- 4x 8min Level III, 5min Level II RI;
- 30sec Level V;
- 5min Level IV;
- 30sec Level V;
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for fifteen minutes.
Lead into the main effort with an opening set of four eight-minute reps at Level III. Ride at Level II for five-minutes after each rep for your Rest Interval (RI).
Complete the workout with a six-minute effort. Start this effort with 30-seconds at Level V, before settling into Level IV for the next five-minutes and then finish with 30-seconds at Level V again.
Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
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.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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