This workout will develop your aerobic efficiency. With a small amount of work at Level IV, you will also develop your aerobic capacity a little too. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Each Wednesday I’ll post a Wind Trainer session 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 workout credited to Andrew Shanks of Dynamo Multisport. It was originally posted as an article on Triathlete.com click here to read the original article.
Smooth Pedal Stroke Andrew Shanks’ Steady State Session 1
- 10min Warm Up all Level II;
- 3x 30sec Level II Cadence 110+Rpm, 30sec Level II Cadence 90-100Rpm;
- 3min Level II, 3min Level III, 2min Level II;
- 4x
- 3min Level III;
- 2min Level IV;
- 5min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a Warm Up (WU). The full Warm Up (WU) is 20 minutes long. Start off riding for ten minutes of easy riding at Level II.
Then complete three 30-second high cadences (greater than 110 Rpm) reps. Stay riding at Level II, but make sure you are in easy enough gear to get up to the cadence. After each rep takes a 30-second spin also at Level II between 90 & 100 Rpm.
Finish the warm-up with three minutes of riding at Level II, then increase your effort to Level III for three minutes and then another two minutes back at Level II.
The main body of the workout is made up of four reps. Each rep includes three parts. Ride the first part at Level III for three minutes, then increase up to Level IV for two minutes. Finish each rep with five minutes of riding at Level II for your Rest Interval (RI). Complete a total of four reps and then move to the Cool Down (CD).
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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