This session develops your top-end speed and power making you a faster cyclist. It is great for all cyclists, including mountain bikers and triathletes, but especially for road cyclists as it simulates riding hard to either chase down or create a break.
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.
6x 4min VO2 Max Intervals
- 10min WU Level II;
- 6x 4min Level V, 4min Level II RI;
- 10min CD Level 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.
After the Warm Up lift the intensity up to Level V for four minutes, then have a four-minute Rest Interval (RI) at Level II before repeating a total of six times.
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.
Here are the workout details as ridden by one of my athletes, hitting their appropriate Power Zones.
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 “6x 4min VO2 Max Intervals” 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
For more great workouts of this nature check out my eBook Top 20 Cycle Workouts From Coach Ray.
