This session is a great way to develop your top-end speed and power. The great thing about this session is that it doesn’t take too long to do and this will enhance your efficiency at other intensities as well.
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.
Power Intervals
- 10min Warm Up Level II;
- 8x 2min Level V, 2min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of 10 minutes of easy riding at Level II.
The main set involves completing eight reps that are two minutes long. Commence each rep by accelerating up to Level V which is an intensity of speed/power that you can maintain for a full two minutes. Your cadence should be somewhere around 90-100 rpm. This acceleration should be done inside the first 15 seconds of the rep. Hold this pace for the remainder of the two-minute interval. After each repetition takes a two-minute Rest Interval at Level II.
Conclude the intervals with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
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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If you enjoyed this workout, here is a similar session I published 6 months ago.
Wednesday Windtrainer Workout: Dave Scott’s Hill Reps
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