This workout is great for all cyclists, including mountain bikers and triathletes as a fitness test to determine training intensities.
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.
Carmichael Field Test
- 10min WU Level II;
- 8min Level IV-V TT;
- 10min Level II RI;
- 8min Level IV-V TT;
- 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, riding for ten minutes.
This field test involves two reps of eight-minute Time Trials (TTs) riding as hard as you can, separated by ten minutes of Rest Interval (RI) at Level II.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Once you’ve completed this workout download your data and look at the average Heart Rate (HR) from both of the eight-minute Time Trials. Take the higher average and use that to calculate your training intensities using the table below.
| Zone | Carmichael’s Percentages | Coach Ray’s Suggestions |
| Level I | <50% | 70-79% |
| Level II | 50-91% | 79-86% |
| Level III | 88-90% | 86-93% |
| Level IV | 92-97% | 93-100% |
| Level V | 100%-max | 100%+ |
I recommend utilising the percentages that I calculate because they don’t overlap and this gives discrete training zones.
This field test can be found in Chris Carmichael’s book The Time-Crunched Cyclist, along with many other training tips and sessions.
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. Make sure you sign up for my informative newsletter.
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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Carmichael Field Test” 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.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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