This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also 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.
Gale Bernhardt’s Miracle Intervals #3
- 20min Warm Up Level II;
- 5-7x 30sec Level V+, 4:30min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of 20 minutes of easy riding at Level II.
The main set involves between five and seven reps that are 30 seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and thirty seconds (to round out a five-minute block).
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.
I drew inspiration for this article from Gale Bernhardt’s article on Training Peaks.: http://home.trainingpeaks.com/blog/article/all-out-miracle-intervals-to-improve-average-power-for-endurance-events
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.
Join over 1,959 people who have already signed up to be kept up to date with great workouts and training information in my 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
If you enjoyed this workout, here is a similar session I published 12 months ago.
Wednesday Windtrainer Workout: Descending Intervals
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.