Threshold intervals are a great way to increase your tolerance for riding fast for an extended period. Use this workout to boost your speed and endurance. 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.
Over the next six weeks, I will take you through six different Threshold sessions that are a good progression to follow completing the workout once per week.
3x 5min Threshold Intervals
- 10min WU Level II;
- 3x 5min Level IV, 1min Level II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
The main set: ride hard for five minutes at Level IV, then ride easily at Level II for one minute as your Rest Interval (RI). Repeat this set a total of three times.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data having ridden this workout:
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.
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About the Author: Ray Boardman
Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.
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Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.
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