Zwift Session Archives - Coach Ray

Sunday Smart-Trainer Session – Robin Tullett’s Pyramid Endurance Workout Four Reverse

For longer distance events such as an Ironman 70.3 (or even an Olympic distance triathlon) spending training time at both threshold and tempo intensity is beneficial, as it is likely that you’ll spend some portion of the cycle leg at these intensities (more time at tempo than threshold). This workout is a great test that gives you a great training stimulus. Don’t attempt this workout unless you are well-rested. Treat this as a race simulation, use your race bike, and practice your nutrition.

Sunday Smart-Trainer Session – Quad Crusher V LC

All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing leg strength through an accumulation of time at a low cadence and moderate to high workload. This is interspaced with high-intensity efforts, just to keep you on your toes.

Sunday Smart-Trainer Session – Robin Tullett’s Pyramid Endurance Workout Four

For longer distance events such as an Ironman or Ironman 70.3 spending training time at both threshold and tempo intensity is beneficial, as it is likely that you’ll spend some portion of the cycle leg at these intensities (more time at tempo than threshold). This workout is a great test that gives you a great training stimulus. Don’t attempt this workout unless you are well-rested. Treat this as a race simulation use your race bike and practise your nutrition.

Sunday Smart-Trainer Session – Quad Crusher IV LC

Sunday Smart-Trainer Session – Robin Tullett’s Interval Strength Workout Five

All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing leg strength through an accumulation of time at a low cadence and moderate to high workload. This session is great for all cyclists (road, MtB, or triathletes) who are trying to develop their leg strength.

Sunday Smart-Trainer Session – Quad Crusher III LC

Sunday Smart-Trainer Session – Robin Tullett’s Interval Strength Workout Six

Riding at or around your Threshold will bring up both your ability to sustain high-intensity effort (as well as your suffering). 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.

Sunday Smart-Trainer Session – Quad Crusher II LC

All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing this leg strength through an accumulation of time at low cadence and moderate to high workload. This is interspaced with high intensity efforts, just to keep you on your toes.

Sunday Smart-Trainer Session – Spanish Needle

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts close to or above your VO2max and is perfect for short-course triathletes, road cyclists, and mountain bikers.