This session is great for developing your fitness throughout the session. By following the variations of this workout over the next few weeks you can utilise Michael’s workout to dominate a 40km TT later in the season.
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.
This variation of Michael’s Solid Tempo Ride is best suited when you are in the late season when you are close to your goal event. See last two weeks’ Wednesday Windtrainer Workout for a variation to use in the early season, and the mid-season, respectively.
Michael Jacques’ Solid Tempo Ride C
- 10min Warm Up Level II;
- 4x 10min Level IV, 2min RI Level II;
- 5min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II.
For the main set complete four reps of ten minutes riding at Level IV, after the first three reps complete two minutes of easy riding at Level II as a Rest Interval (RI). After the fourth rep goes straight into the Cool Down.
Conclude the ride with five minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
This workout can be found in Michael’s book he wrote with Scott Molina and Mark Newton One-Hour Workouts – 500 Swim, Bike & Run Workouts for Busy Athletes.
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. Make sure you sign up for my informative newsletter.
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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 12 months ago.
Wednesday Wind Trainer Workout: Cadence Builds
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.