This is a great workout for developing threshold fitness in a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
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.
Although I developed this session, I named it after a ‘Customer Success Manager‘ at Training Peaks. After putting a bit of time into developing this session and researching a number of factors surrounding it, I wrote it up and loaded it into Training Peaks but lost it because I couldn’t remember what I named it (maybe I didn’t name it – who knows) but it got lost in cyberland. After a couple of days’ worth of emails with the CSM, I started from scratch and loaded it up again. Who knows where the original workout went, but I named it after him.
Ward Special
- 60min Warm Up Level II;
- 2x 25min (4x 1min Level V, 1min RI Level II; 12min Level IV; 5min Level V), 5min RI Level II;
- 60min Cool Down Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of 60 minutes of easy riding at Level II.
The main set includes two reps of 25 minutes. These are similar in structure to last week’s workout.
These 25-minute intervals are broken up into a number of sub-reps each serving a different purpose for your fitness.
- 4x 1min Level V, 1min RI Level II; then
- 12min Level IV; then
- 5min Level V!!!
The first eight minutes are conducted by alternating one minute at Level V and then one minute at Level II a total of four times. Then spend twelve minutes at Level IV, before stepping up slightly back to Level V for the last 5 minutes. This is really tough, I’m not going to lie, but at the 25-minute mark, you get a five-minute Rest Interval at Level II. Try and keep your cadence above 90 RPM throughout.
Finish the ride with 60 minutes of riding at Level II for your Cool Down (CD).
To assist with your recovery, do ten minutes of stretching.
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up for his monthly 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
Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off
4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding three hours plus in duration and want four sessions per week.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to 3 hours comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.