Zwift Files Archives - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

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Wednesday Windtrainer Workout: Gareth’s 30min Lockdown Power Workout

I needed to develop a short, intense session for an athlete due to the position they have found themselves in due to changes in COVID-19 restrictions where they live. This session targets VO2 max intensity with very limited Rest Intervals (RI). This session is great to build your top end intensity but also your ability to turn on the intensity with limited recovery and is great for both road cyclists and triathletes, as well as mountain biking.

Wednesday Windtrainer Workout: Triathlon Taren’s FTP Building Intense Ride

Threshold Power is important for all cyclists, including triathletes and mountain bikers. Within this workout you build more than 20 minutes riding just above your Functional Threshold Power (FTP). This session will help you develop that but bring your A game as this session is both physically and mentally tough.

Wednesday Windtrainer Workout: Threshold Power Bike Intervals

Threshold Power is important for all cyclists, including triathletes (especially draft legal athletes) and mountain bikers. This session will help you develop that but bring your A game as this session is both physically and mentally tough.

Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Depletion

This session develops Anaerobic Power to assist with you breaking away, whether on a hill or punching it solo on the flat. The high intensity efforts will deplete the Anaerobic energy system and force you to really suffer at the end, but this suffering is what will generate the bodies improvement and can’t be generated by missing the early efforts in the workout. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Development

This is a solid session that really taxes your VO2 Max system. Within this session the duration of your reps builds testing you for long as you work through the session. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints

Sprinting generates a large amount of power and uses different energy pathways from longer duration efforts. Within this session there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy Primed FTP

As the saying goes “there are many ways to skin a cat” *. Instead of doing longer intervals at your Threshold pace, in this workout you will prime your lactate acid system first by doing an anaerobic effort prior to five minutes riding at your Threshold intensity. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience

Anaerobic Power is your ability to maximise power for short durations. This is achieved in this workout with quality rest prior to giving it absolutely everything you’ve got. If you aren’t well rested you won’t maximise your effort as high as possible. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Capacity

Your VO2 will determine your ability to both suffer and also recover qwikly. Within this session you will put yourself firmly in the hurt box and then recover and see what your capability is with a short but hard set of intervals after a recovery period. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Wednesday Windtrainer Workout: 2020 Zwift Academy Sprint Profile

Sprinting is a key skill and component of fitness that will help you win races. Regardless of how good your fitness is if you can’t sprint at the end of a race you are unlikely to win. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

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