This session focuses on and builds your ability to maintain a high steady pace of effort. This is a perfect workout 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.
The inspiration for this workout comes from an article from Cycling Weekly. Click here to read the article.
Cycling Weekly’s Threshold Turbo Training Session
- 10min WU Level II;
- 10min Level III, 5min Level II;
- 2x 5min Level IV, 1min Level II RI;
- 5min Level II RI;
- 3x 2min Level IV, 30sec Level II RI;
- 5min Level II RI;
- 6x 1min Level V, 30sec Level II RI;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
There are a number of main sets to work through. The first is ten minutes of riding at Level III which will get your Heart Rate (HR) up. Then spend five minutes recovering by riding at Level II as a Rest Interval (RI) prior to the next set.
The next set is a set of two, five-minute intervals at Level IV, with a one-minute Rest Interval (RI) at Level II between reps. Then spend five minutes recovering by riding at Level II as a Rest Interval (RI) prior to the next set.
The next set is a set of three, two-minute intervals at Level IV, with a 30-second Rest Interval (RI) at Level II between reps. Then spend five minutes recovering by riding at Level II as a Rest Interval (RI) prior to the next set.
The last set prior to the Cool Down (CD) is a set of six, one-minute intervals at Level V, with a 30-second Rest Interval (RI) at Level II between reps.
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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