This is a windtrainer session that is great for developing your threshold power or intensity. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers, and road cyclists too.
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 of Emma-Kate Lidbury’s published by 220 Triathlon Magazine. the original article can be found here.
Emma-Kate’s Bike Power Booster
- 10min Level II WU;
- 2x 15min Level III-IV (last 5-8min at Level IV), 6min 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 workout consists of two reps of 15 minutes duration. Start riding these reps at Level III and for the last five minutes of the first rep and final eight minutes of the second rep build up and sustain Level IV intensity. Between reps ride at Level II for six minutes for your Rest Interval (RI).
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.
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 previously.
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