This is a windtrainer session that is great for developing your threshold power or intensity. 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 a workout by Gale Bernhardt published by Active.com. The original article can be found here.
Active’s TT Power
- 10min Level II WU;
- 2x
- 4min Level IV, 1min Level II RI;
- 3min Level IV, 1min Level II RI;
- 2min Level IV, 5min Level II RI;
- 10min 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.
The Main Body of this workup is made up of two sets with three different reps within each set. Start off riding for four minutes at Level IV intensity. If riding with a power meter aim for about 20 Watts more than your FTP power*. After this rep takes a one-minute Rest Interval (RI) at Level II.
The second rep is three minutes long and is also a Level IV (or 20 Watts higher than your FTP). Once again follow this with one minute of riding at Level II for your Rest Interval (RI).
The third rep is only two minutes long and once again is at Level IV (or 20 Watts higher than your FTP). Follow this up with a five-minute Rest Interval (RI) riding at Level II prior to the second set.
For the second set, if riding with a power meter aim to ride at a higher power output than the first set. Aim for 25 Watts above your FTP.
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.
* Note that Gale suggests riding at 10 Watts above your 20min TT Power, which for a lot of people will be about 20 Watts higher than your FTP.
Here is my data having ridden the 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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Active’s TT Power” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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