This session is great for improving your threshold power and top-end speed.
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.
Reverse Pyramid Session
- 10min Warm Up Level II;
- 4min Level IV, 1min Level II RI;
- 3min Level IV, 1min Level II RI;
- 2min Level V, 1min Level II RI;
- 1min Level V, 1min Level II RI;
- 2min Level V, 1min Level II RI;
- 3min level IV, 1min Level II RI;
- 4min Level IV, 1min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II.
The main set starts with four minutes of riding at Level IV, prior to a one-minute Rest Interval (RI) at Level II. Then three minutes riding at Level IV, followed by a one-minute Rest Interval (RI) at Level II. The next rep is two minutes long at Level V, prior to a one-minute Rest Interval (RI) at Level II. The last rep prior to climbing up the other side of the inverted pyramid is one minute long at Level V, with only a one-minute Rest Interval at Level II. So far we’ve descended down 4-3-2-1 minute all with a one-minute Rest Interval at Level II. We now climb up 2-3-4min (at Level V, IV & IV respectively) each with a one-minute Rest Interval between them at Level II.
Conclude the ride 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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About the Author: Ray Boardman
Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.
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This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.
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Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.
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