This is a great workout for developing your ability to sustain your threshold effort. This is perfect for road cyclists as well as 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 a YouTube video from Global Cycling Network (GCN).
GCN’s Long, Sharp, Aganosing, Explosive Efforts
- 10min Warm Up Level II;
- 2-3x
- 10min 50rpm Level III-IV,
- 2min 100-110Rpm Level II, 2min 90Rpm 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 two to three, ten-minute reps riding at 50 Rpm at Level III-IV. Do these reps on a steady climb (either on your trainer or an actual hill). The Rest Interval (RI) for this session is made up of two parts. Both parts are two minutes long and ridden at Level II. The first part is at a cadence of 100-110 Rpm, the second part is at 90 Rpm.
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.
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
If you enjoyed this workout, here is a similar session I published 12 months ago.
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