The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).
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.
Time Trial Threshold
10min Warm Up Level II;- 15x 1min Level V BG, 30sec Level II RI;
- 10min Level IV Threshold;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II.
The first set is made up of 15 repetitions of one minute at Level V in a Big Gear (BG). After each rep have 30 seconds at Level II as a Rest Interval (RI).
The second set is 10 minutes long and done all at Level IV. Try and keep the pace consistent for the full duration of the rep.
Conclude the ride with a Cool Down of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with your recovery.
Credit for the inspiration of this workout needs to go to Andrew Dollar of FTP Coaching.
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.
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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 Wind Trainer Session: 4x 8min Threshold Intervals 2min RI
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