Sprinting generates a large amount of power and uses different energy pathways from longer-duration efforts. Within this session, there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) 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 Watts On Zwift. I’ve modified it a little bit. You can read the full article here.
2020 Zwift Academy Alternative Sprints
- 10min WU Level II;
- 3min Level I;
- 3x 30sec Level IV 115Rpm, 90sec Level I 90Rpm;
- 2min Level I;
- 3x 10sec Level V+++, 3min Level I 90Rpm;
- 3x 20sec Level V++, 4min Level I 90Rpm;
- 1min Level III;
- 1min Level IV;
- 30sec Level V;
- 10sec Level V+++;
- 5min Level I 90Rpm;
- 1min Level III;
- 1min Level IV;
- 30sec Level V;
- 10sec Level V+++;
- 5min CD Level I;
- 10min Stretching
Start the workout with a ten-minute Warm-Up (WU) riding at Level II, followed by three minutes at Level I. Keep your cadence above 90Rpm for the warm-up.
First up are three, 30-second reps riding at Level IV and a cadence of 115Rpm. Take 90-second Rest Interval (RI) at Level I and 90Rpm.
Ride for two minutes at Level I to rest up prior to the sprint intervals.
The first set of sprints is made up of three, ten-second reps at Level V+++ with a three-minute Rest Interval (RI) at Level I.
The second set of sprints is made up of three, 20-second reps at Level V++ with a four-minute Rest Interval (RI) at Level I.
After the last Rest Interval (RI) of the previous set, lift your intensity to Level III for one minute, then another minute at Level IV, then 30 seconds at Level V before finishing with a ten-second sprint as hard as you can go.
Take a five-minute Rest Interval (RI) at Level I and 90Rpm before repeating the last set again.
Conclude the intervals with five minutes of riding at Level I for your Cool Down (CD).
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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