Riding at your VO2 Max will help develop your ability to time trial and ride long climbs. This session will help you develop that and is great for all cyclists including 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 session comes from an article published by the editorial staff of the Poliquin Group. To read the original article click here and is a step up from last week’s workout. Read that here.
30-20-10 Intervals G
- 10min Warm Up Level II;
- 10x 30sec Level II, 20sec Level IV, 10sec Level V;
- 5min Level II;
- 10x 30sec Level II, 20sec Level IV, 10sec Level V;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II.
The main set involves completing two sets of ten reps. Each rep involves riding at Level II for 30 seconds, before increasing the intensity to Level IV for 20 seconds and then finishing the rep with 10 seconds at Level V.
Between sets recover by pedaling gently at Level II for five minutes.
The biggest problem people have with this session is not riding easy enough at Level II and then not riding hard enough at Level V. Make it super easy and make it super HARD.
Conclude the intervals with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from completing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach and 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.
Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “30-20-10 Intervals G” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
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