This session is great for developing a higher threshold power which will enable you to sustain a higher speed and power during events. This is great for all cyclists including mountain bikers and 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.
3x 10min
- 10min WU Level II;
- 3x 10min Level IV, 2min 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 is made up of three reps at Level IV for ten minutes, with a two-minute Rest Interval (RI) between reps.
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 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 coachray@coachray.nz and 021 348 729. Make sure you sign up for his monthly informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
Wednesday Windtrainer Workouts: 3 Sets of 8x 30sec
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.