Some workouts are about building steadily. Others are about learning to operate right on the edge. Riding the Line is all about that balance — moving between efforts just above and just below threshold while managing short, sharp surges that push you out of your comfort zone. The challenge isn’t just the intensity, it’s your ability to settle back in quickly and regain control. If you can ride that fine line without letting the effort drift, you’ll build the kind of strength and composure that makes a real difference on race day.
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.
This is a workout that I came across thanks to Bicycling Magazine. You can read their original article here.
Riding the Line
- 10min WU Level II;
- 6x
- 30sec Level V++, 30sec Level II RI;
- 30sec Level IV+;
- 1min Level IV-;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II, keep your cadence above 90 rpm.
The main set is made up of six, two and a half minute reps at a variety of intensities. The first 30-seconds is at Level V++, followed by 30-seconds at Level II for you Rest Interval (RI). The next 30-seconds is just above threshold (Level IV+) and then the next minute is just below threshold (Level IV-).
Finish with ten minutes of stretching to assist with your 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.
Share this post so your friends can benefit as well.
Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
🚴♂️ Boost Your Cycling Power with the Functional Threshold Power (FTP) CYCLING Training Plan! 🚴♀️
Ready to take your cycling to the next level? Our 6-week FTP CYCLING Training Plan is designed just for intermediate cyclists like you who can comfortably ride for 3 hours or more. This plan is your ticket to improving your Functional Threshold Power (FTP) by 15-30 Watts—a typical result over the 6-week period! 💪
What’s in the plan?
- Three Rides Per Week: Including video-led online workouts to keep you motivated and on track.
- Fortnightly Group Coaching Calls: Get direct access to Coach Ray to ask questions and refine your training.
- Exclusive Access to Qwik Kiwi Coaching VIP Group on Facebook: Connect with other athletes, share experiences, and gain support from a like-minded community.
🗓️ Your Training, Your Way
Each week, your workouts are displayed in an easily accessible calendar, either online or via an app, so you can train at your convenience.
Why This Plan?
This plan isn’t just about boosting your FTP—it’s about building your endurance and confidence to ride longer and stronger. Our periodised approach ensures you remain injury-free while steadily building your fitness. Plus, with the added bonus of community support, you’ll never ride alone. 🌟
Join the programme today and start seeing the difference in your rides!
