This session is a great way to develop your top-end speed and power, as well as work on your sustained pace. This is great for all cyclists including mountain bikers and triathletes (especially 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.
6x 5min VO2 Max + 40min Threshold
- 10min Warm Up Level II;
- 6x 5min Level V, 5min Level II RI;
- 40min Level IV;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of 10 minutes of easy riding at Level II.
The main set involves completing six reps that are five minutes long. Commence each rep by accelerating up to Level V which is an intensity of speed/power to maintain for the full five minutes. Your cadence should be somewhere around 90-100 rpm. This acceleration should be done inside the first 15 seconds of the rep. Hold this pace for the remainder of the five-minute interval. After each repetition take a five-minute Rest Interval (RI) at Level II.
After the sixth Rest Interval (RI) go straight into a 40-minute section which is all done at Level IV. As with the VO2, Max intervals keep your cadence around 90-100 rpm and keep your intensity nice and consistent.
Conclude the intervals with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
This workout is really beneficial to do as part of a six-week training cycle:
- Week One: 5x 2min VO2 Max
- Week Two: 5x 2min VO2 Max/20min Threshold
- Week Three: 6x 2min VO2 Max/25min Threshold
- Week Four: 6x 3min VO2 Max/30min Threshold
- Week Five: 6x 4min VO2 Max/35min Threshold
- Week Six: 6x 5min VO2 Max/40min Threshold
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. Make sure you sign up to my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.