Wednesday Windtrainer Workout: Bicycling’s Dirty Thirty Plus
This is a great workout for developing your VO2 Max. This is perfect for road cyclists as well as short course triathletes and mountain bikers.
Wednesday Windtrainer Workout: Evan’s Cycles Short but Intense Intervals
Your VO2 max is the upper limit of your aerobic capability. You will tap into this intensity when exerting at your maximum. The more you expose your body to this intensity in training the better, faster and fitter you will become. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Evan’s Cycles FTP Increaser 4
Your FTP is your ability to sustain an effort for about an hour. Your long endurance riding is done at a percentage below this. If you Increase your FTP with intervals of this nature by default you also improve your ability to ride for longer. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Evan’s Cycles FTP Increaser 3
Your FTP is your ability to sustain an effort for about an hour. Your long endurance riding is done at a percentage below this. If you Increase your FTP with intervals of this nature by default you also improve your ability to ride for longer. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Cycling Weekly’s Threshold Session
This session focuses and builds your ability to maintain a high steady pace effort. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Cycling Today Stairway to Heaven
Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.
Wednesday Windtrainer Workout: Cycling Today Threshold Booster
Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.
Wednesday Windtrainer Workout: Bicycling Mag’s Speed Intervals
This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high intensity efforts. Although targeted towards road cyclists, mountain bikers & draft-legal triathletes, it is a good off season fitness session for non-draft-legal triathletes.
Wednesday Windtrainer Workout: 220’s Welcome To Hell
This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Olympic distance triathletes it will also benefit other triathletes (particularly half Ironman or Ironman 70.3), mountain bikers and road cyclists too.
Wednesday Windtrainer Workout: Road Cycling UK’s VO2 Max Session
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
3 days ago
It was brisk when I did my run this morning. You can see the steam coming off the curious cow- 1 week ago
Park run #56 I deliberately asked for "no legs" in yesterday's PT session in the gym as I wanted my - 1 month ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 11 hours ago
Mini improvement on last week's effort. Happy with that. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #improving #fitover65women - 1 month ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 2 weeks ago
How I missed these steps thanks Pete Moysey for punishing me up them back in the early 90’s and also - 2 months ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 2 days ago
@yogawithadrienne session to keep the body moving after missing my run today #100daysoftri Day 4 #coachray #qwikkiwi #yoga #yogawithadriene - 3 weeks ago
Great to catch up with you yesterday @majorhazi at the #waterfront5k 🏃♀️ #coachray #qwikkiwi - 3 weeks ago
Got another park run done in Flaxmere yesterday. I really like this 3 lap course. The surface could lend itself - 5 days ago
Great session in the pool tonight with #kotukusurfclub #100daysoftri Day 1 🏊♂️ #coachray #qwikkiwi - 4 days ago
Ouch that hurt!!! 🏃♂️ @strydrunning #rftpw it’s been a while #100daysoftri Day 2 #coachray #qwikkiwi - 2 months ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 2 weeks ago
Parkrun #55 done n dusted. Pace rate is is an improvement on last week. Happy with that. #running #runner #runnersofinstagram
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.