This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists, and mountain bikers alike, especially during your taper week.
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 by Phil Mosley the April 2011 issue of Triathlon Plus.
Phil Mosley’s Threshold Ride C
- 20min WU Level II;
- 5min Level III;
- 10min Level IV;
- 25min 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 for twenty minutes.
Prior to the main set of the workout, increase your intensity to Level III for five minutes.
The Main Set of this workup is made up of a single, ten-minute reps at Level IV.
The Cool Down (CD) is at low intensity (Level II) for a minimum of 25 minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from this 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 Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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