“The Priest” is specifically designed for building power and endurance through a combination of threshold and VO2 max intervals. It’s a popular choice for cyclists looking to improve their performance in races or long rides. The workout focuses on a structured approach to training, utilising different workout types to target specific physiological adaptations. Threshold efforts to improve lactate tolerance and endurance; and VO2 max efforts aim to increase oxygen uptake and power output. Although this workout is best suited to road cyclists (particularly criterium events), it can prove valuable as part of a general fitness phase for all cyclists, whether road cyclist, mountain biker and triathlete.
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 today’s workouts come from various sources. I believe The Priest workout originally comes from TrainerRoad an AI influenced training platform. Although there are many variations of this workout reported around the internet.
The Priest
- 6min WU Level I;
- 6min WU Level II;
- 3min Level IV;
- 15sec Level V++ (150%);
- 4:45min Level I RI;
- 5x
- 30sec Level V++ (150%);
- 30sec Level IV-;
- 3:30min Level IV;
- 3min Level I between sets;
- 10min CD Level I;
- 10min Stretching
The Warm Up (WU) starts at Level I for six minutes, before increasing to Level II for a further six minutes.
The Warm Up (WU) continues with a couple of precursor efforts with three minutes at Level IV, followed by a fifteen second big gear effort above 150% of your Functional Threshold Power (FTP) (Level V++).
Continue with a further four minutes and 45-seconds at level I for a Rest Interval (RI) prior to starting the main set.
Within the main set there are five repetitions to complete. Each repetition has three sub-reps.
Start by riding at Level V++ (150% of Functional Threshold Power (FTP)) for 30-seconds. You then get a brief reprieve for 30-seconds at Level IV-, before lifting to Level IV for three and a half minutes.
Between each rep ride at Level I for three minutes. After the final rep move to the Cool Down (CD).
The Cool Down (CD) is at Level II for ten minutes.
Finish with 10 minutes of stretching to assist with your 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) and Zwift (.ZWO) files for this workout for FREE
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