Build power and the ability to recover qwikly with this workout. This is great for road cyclists, mountain bikers, and short-course triathletes.
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.
Flying 40’s
- 10min WU Level II;
- 10x 40sec Level V, 20sec Level II RI;
- 5min level II;
- 10x 40sec Level V, 20sec Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II.
The main set involves two sets of ten reps of 40 seconds effort at Level V followed by 20 seconds of Rest Interval (RI). Ride the efforts in moderate to big gear, which takes a little bit to wind up, but once you’ve got up to 90+RPM you can easily maintain it for the remainder of the 40 seconds. Once you’ve done the ten reps, spend five minutes recovering at Level II and 90+RPM before the second set. After the second set move into the Cool Down (CD).
Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).
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 and 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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Flying 40’s” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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