Tag: Zwift File

Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #4

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4

Sunday Smart-Trainer Session: FTP Boost Dominator Plus from Tyler

A 60-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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Sunday Smart-Trainer Session: Emily’s Short Mix Extended

Spending time at a variety of intensities will build your tolerance to lactic acid and also prepare you for surges in effort and the variety in intensity that naturally comes within events whether due to tactics of your competitors or the variation in terrain. This session is great for all cyclists, triathletes and mountain bikers to build strength and climbing ability (especially those with limited time to train).

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Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #3

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #3

Sunday Smart-Trainer Session: RAMP Test Tempo Session #1

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of tempo intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a Ironman and Ironman 70.3 Distance Triathlons.

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Sunday Smart Trainer Session: Half Hurt Box

This session is a great way to develop your ability to clear lactic acid, especially if short on time. Suitable for road cyclists and also triathletes and mountain bikers. This session can be done on the road as well.  An undulating course is perfect if not doing it on the smart trainer.

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Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #2

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #2

Sunday Smart-Trainer Session: RAMP Test Threshold Session #2

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

View More Sunday Smart-Trainer Session: RAMP Test Threshold Session #2

Sunday Smart Trainer Session: 3x 4min Hill Reps

This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat. This session is great for all cyclists, triathletes and mountain bikers to build strength and climbing ability.

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Sunday Smart-Trainer Session: RAMP Test Threshold session #1 Reverse

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is the a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

View More Sunday Smart-Trainer Session: RAMP Test Threshold session #1 Reverse