This is a smart-trainer session that is great for developing your threshold power or intensity. With a significant amount of time in the workout at Level II you will also enhance your aerobic function. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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.
3 Hour Threshold Ride
- 20min WU Level II;
- 2x 20min Level III+, 15min Level II RI;
- 2x 20min Level IV, 15min Level II RI;
- 20min 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 twenty minutes.
There are a total of four, twenty-minute reps to be completed. The first two reps are conducted at Level III+, with the final two reps conducted at Level IV. Take a fifteen-minute Rest Interval (RI) after each rep.
Conclude the ride with a Cool Down (CD) of twenty minutes riding at Level II.
Finish with ten minutes of stretching to assist with the 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.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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