This is a great VO2 max workout that will boost your top-end 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.
This is a session described to me by Haddi Conant, who is a British cyclist and Instagram influencer who posts her Vlogs on YouTube. This session was set for her by her coach Mark McVitty.
Haddi’s Pyramid
- 10min WU Level II;
- 10sec Level V, 10sec Level II RI;
- 20sec Level V, 20sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 40sec Level V, 40sec Level II RI;
- 50sec Level V, 50sec Level II RI;
- 40sec Level V, 40sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 20sec Level V, 20sec Level II RI;
- 10sec Level V, 10sec Level II RI;
- 5min Level II;
- 10sec Level V, 10sec Level II RI;
- 20sec Level V, 20sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 40sec Level V, 40sec Level II RI;
- 50sec Level V, 50sec Level II RI;
- 40sec Level V, 40sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 20sec Level V, 20sec Level II RI;
- 10sec Level V, 10sec 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 very hard (Level V) for ten seconds, pedal easily (Level II) for ten seconds as a Rest Interval (RI), then ride very hard for 20 seconds followed by a 20-second Rest Interval of easy pedalling at Level II. Each rep and Rest Interval (RI) gets longer by ten seconds building up to 50 seconds. Once you’ve ridden the 50-second interval at Level V and had a 50-second Rest Interval (RI) afterward, the next rep is reduced down to 40 seconds as you descend down to ten seconds in ten-second decrements.
After completing the pyramid, ride for five minutes at Level II.
Then repeat the pyramid a second time.
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 done this session:
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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