Riding at your VO2 Max will help develop your ability to time trial and to 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 on Triathlon.com. To read the original article click here.
Justin Chester TriCoach’s Four-Minute Trainer Intervals
- 10min Warm Up Level II;
- 4x 30sec Level IV, 30sec Level II RI;
- 5x 4min Level V, 4min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes easy riding at Level II.
Prior to the main set complete a set of four 30-second intervals, riding at Level IV. After each rep ride at Level II for 30 seconds as your Rest Interval (RI).
The main set involves completing a set of five reps at Level V for four minutes. Between each rep ride at a high cadence (90-110Rpm) at Level II for four minutes as your Rest Interval (RI).
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.
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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