This is a great workout for developing your VO2 Max. This is perfect for road cyclists as well as short-course triathletes and mountain bikers.
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 one published on Bicycling view the original article here.
Bicycling’s Dirty Thirty Plus
- 10min Warm Up Level II;
- 3 sets of:
- 4x 30sec Level V, 30sec Level II;
- 4min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.
The main body of this workout is made up of three sets. Each set is made up of four reps. Each rep is made up of 30 seconds at Level V giving it everything you’ve got. After each rep spend 30 seconds pedalling at Level II maintaining a cadence of 90+ Rpm as your Rest Interval (RI). After each set spends four minutes also at Level II maintaining a cadence of 90+ Rpm to freshen up before the next set.
Repeat until all three sets are completed.
Finish the ride with ten minutes of riding at Level II for your Cool Down (CD).
To assist with your recovery, do ten minutes of stretching.
Here is my data having done this 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. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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