This session is a great way to develop your top-end speed and power, as well as work on your sustained pace. This will provide benefits to 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.
6x 5min VO2 Max Intervals
- 10min Warm Up Level II;
- 6x 5min Level V, 5min Level II RI;
- 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 be maintained for a 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.
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.
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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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.
