This is a short, sweet session that although lacking in some physiological considerations packs a lot of punch into the 30-minutes. It will build strength and power, with the limited time available. It is a great session regardless of your goals, but especially if you have limited time to train.
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 session comes from What’s On Zwift who used it as their Workout of the Week when i first spotted it. Although I recommend a longer duration for both the Warm Up (WU) and Cool Down (CD) it packs a lot into the 30 minutes. You can read the full article here.
Beep! Beep! Beep!
- 2:45min WU Level I;
- 2:45min WU Level II;
- 1:30sec WU Level I;
- 4x
- 3min Level III cad 65;
- 30sec Level V- cad 85;
- 1min Level I cad 85;
- 5min CD Level II-I;
- 10min Stretching
The warm-up (WU) is six-minutes in duration and involves a number of steps progressing from Level I through to the top end of Level II, with the final minute and a half back down at Level I.
The main set is made up of four reps. Each rep has two sub-reps. The first being three minutes long riding at Level III at a cadence of 65rpm. Staying in the same gear accelerate up to the top end of Level IV and increase the cadence to above 85rpm for 30-seconds in the second sub-rep. After each full rep take a minute riding at Level I with a cadence of 85rpm for your Rest Interval (RI)
Conclude the ride with a Cool Down (CD) of five-minutes riding at Level II decreasing down to Level I.
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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