This workout will develop your top-end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top-end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal 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.
The inspiration for this workout comes from an article written by Jim Rutberg of CTS Coaching. Click here to read the article.
CTS Speed Intervals
- 10min CTS WU;
- 3min Level II,
- 1min Level II (100+rpm),
- 1min Level II,
- 1min Level V (100+rpm),
- 1min Level II,
- 1min Level V (100+rpm),
- 2min Level II,
- 3 Sets of
- 8x 30sec Level V, 30sec Level II RI;
- 5min Level II RI between sets;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
This workout uses a Warm Up (WU) that includes a range of intensities to prepare you for the intervals that will follow. Start off with three minutes of riding at Level II before increasing the cadence to above 100 Rpm without increasing your effort (change down gears if you need to). Ride for a further one minute at Level II, before increasing your effort to Level V and your Cadence to above 100 Rpm for a minute. Ride easy, at Level II for a minute before another minute at Level V with the cadence above 100 Rpm. Conclude the Warm Up (WU) with two more minutes of riding at Level II.
The main sets are made up of three sets each of eight reps at Level V, of 30 seconds duration, with 30 seconds riding at Level II for your Rest Interval (RI). Between each set ride for five minutes at Level II for a Rest Interval (RI).
The Cool Down (CD) is at a low intensity riding at 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 last year.
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