This is a great VO2 max workout that will get you firing on all cylinders. 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.
ANZAC day is the New Zealand equivalent of Memorial Days & Remembrance Days around the world. It is a public holiday in New Zealand and we have Dawn and other memorial services ALL around the country to remember the sacrifices of our service men and women. As a returned serviceman having served on operations in both East Timor (2002) and Afghanistan (2008) it is a significant day each year for me.
ANZAC Day Special
- 10min WU Level II;
- 25x 40sec Level V, 40sec RI Level II;
- 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 is made up of 25 reps of 40 seconds duration at Level V, keeping the cadence above 90Rpm. After each rep take a 40-second Rest Interval (RI) at Level II pedaling easily and maintaining a cadence above 90Rpm still.
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 from doing the workout:
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
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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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When purchasing use the discount code “web25” to claim your 25% discount.