This session will develop your leg strength and ability to tolerate higher intensities and it can also be done outdoors on a suitable hill.
Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
3-5x 5min BG Threshold, 1min RI
- 10min Warm Up Level II;
- 3-5x 5min BG Hill Climb Level IV and with a low cadence (60-70RPM), 1min RI Level I;
- 10min Cool Down Level I-II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II.
For the main set increase the resistance of the trainer (or hit the bottom of a hill if on the road) to simulate climbing a hill. Change to a Big Gear (BG) to make it harder again and decrease the cadence to between 60 & 70 RPM. Ride up for 5 minutes, then at the end change to an easy gear and decrease the resistance of the trainer for a 1-minute Rest Interval (RI). If on an actual hill turn around and descend for a minute. Repeat between three and five times.
The cool-down is at a low intensity with minimal resistance on the trainer.
Finish with 10 minutes of stretching to assist with the recovery (this isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout).
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Join over 2,447 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published previously.
Wednesday Windtrainer Session: Increasing Cadence
Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.
2 Replies to “Wednesday Wind Trainer Session: Big Gear Intervals”