This is a windtrainer session that is great for developing your sustained speed. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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 session is inspired by an article from Bicycling mag.
Bicycling Magazine’s Climbing Bursts
- 10min Level II WU;
- 2x
- 4x 2min Level IV, 15sec Level V;
- 10min RI Level II
- 10min RI Level II CD;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
This workout is made up of two sets. Within each set, there are two parts; the hill climbing (or simulated hill climbing) and the Rest Interval (RI) parts.
The hill climbing section is made up of four reps with no Rest Interval (RI) between efforts and is nine minutes long in total before you move on to the Rest Interval (RI). This nine-minute segment is made up of four sub-reps of two minutes at Level IV followed by 15 seconds at Level V (stepping up the effort). After you’ve done the nine minutes of hard work, you then get a Rest Interval (RI) of ten minutes riding at Level II. After the ten minutes recovery, repeat the process for a second rep.
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from when I rode this 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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