Windtrainer Workout – Page 3 – Coach Ray

Wednesday Windtrainer Workout: Jesper Medhus’ VO2 Max Recovery Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is short in duration, as well as the volume at intensity being low (five minutes total out of the thirty minutes) will mean you aren’t too fatigued from this session. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Cycling Plus’ Aerobic Blast

Making improvements in aerobic endurance and efficiency occur predominantly at moderate intensities below lactate threshold. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Jesper Medhus’ More Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Michael Jacques’ Anaerobic Power

This session is great for developing leg power and anaerobic tolerance at the same time. This type of workout is best done prior to a planned peak (at least a week out from a key event). This session is great for sprint triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Jesper Medhus’ Reduce Volume, Increase Quality Workout

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Matt McElroy’s Endurance Booster

Endurance is predominantly built with longer, lower intensity efforts. This isn’t necessarily the most exhilarating training but by including a range of Level III and some short Level IV intervals the training stimulus can be increased, as well as the mental stimulus of a session. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout – VO2 Max 10x 1min

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: Jesper Medhus’ Intervals Targeted For VO2 Max

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists and mountain bikers.

Wednesday Windtrainer Workout: 60min Variable Power Cycle

Cycling is a unique sport in terms of the variation of intensity. The tactics involved of responding to both terrain changes and competitors can see athletes using a variety of intensities through a race. Training needs to replicate this. The cycle leg of a draft legal is a similar but different. Road cyclists will often finish with a sprint and draft legal triathletes will need to get off the bike and then run. Mountain Bikers have a wide variety of intensities due to the terrain as well. This workout delivers a training stimulus that tests and stretches the physiological response to a range of intensities and is suitable for road cyclists, cross country mountain bikers and draft-legal triathletes as well.

Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.