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 Russian Steps
- 10min WU Level II;
- 10sec Level V, 50sec Level II RI;
- 20sec Level V, 40sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 40sec Level V, 20sec Level II RI;
- 50sec Level V, 10sec Level II RI;
- 60sec Level V, 60sec Level II RI;
- 50sec Level V, 10sec Level II RI;
- 40sec Level V, 20sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 20sec Level V, 40sec Level II RI;
- 10sec Level V, 50sec Level II RI;
- 5min Level II;
- 10sec Level V, 50sec Level II RI;
- 20sec Level V, 40sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 40sec Level V, 20sec Level II RI;
- 50sec Level V, 10sec Level II RI;
- 60sec Level V, 60sec Level II RI;
- 50sec Level V, 10sec Level II RI;
- 40sec Level V, 20sec Level II RI;
- 30sec Level V, 30sec Level II RI;
- 20sec Level V, 40sec Level II RI;
- 10sec Level V, 50sec 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 50 seconds as a Rest Interval (RI), then ride very hard for 20 seconds followed by a 40-second Rest Interval of easy pedalling at Level II. Each rep and Rest Interval (RI) gets longer by ten seconds building up to 60 seconds, at the same time the RI reduces by ten seconds. The total of each rep and Rest Interval adds up to 60 seconds. Once you’ve ridden the 60-second interval at Level V and had a 60-second Rest Interval (RI) afterward, then the next rep is reduced down to 50 seconds at Level V and a 10-second Rest Interval (RI) as you descend down to ten seconds in ten-second decrements (and the Rest Interval (RI) conversely increases).
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.
This week’s session is similar to last week’s one:
Wednesday Windtrainer Workout: Haddi’s Pyramid
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
If you enjoyed this workout, here is a similar session I published 12 months ago.
Wednesday Windtrainer Workout: Flying 40’s
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