This is a solid session that really taxes your VO2 Max system. Within this session, the duration of your reps builds testing you for long as you work through the session. 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 VO2 Development
- 10min WU Level II;
- 2min Level I;
- 3min Level IV 95Rpm;
- 3min Level I 90Rpm;
- 8x 20sec Level V, 40sec Level II;
- 6min Level I 90Rpm;
- 8x 30sec Level V, 30sec Level II;
- 6min Level I 90Rpm;
- 8x 40sec Level V, 20sec Level II;
- 6min Level I 90Rpm;
- 4min Level V;
- 5min CD Level I;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II, followed by two minutes at Level I. Keep your cadence above 90Rpm for the warm-up.
Step the intensity up to Level IV and cadence above 95Rpm for three minutes. Follow this with three minutes at Level I at 90Rpm for Rest Interval (RI) prior to starting the intervals.
The first set of intervals is made up of eight, 20-second reps at Level V. Take a 40-second Rest Interval (RI) at Level II after each rep.
Ride for six minutes at Level I at 90Rpm as a Rest Interval (RI) prior to the next set.
The second set of intervals is made up of eight, 30-second reps at Level V. Take a 30-second Rest Interval (RI) at Level II after each rep.
Ride for six minutes at Level I at 90Rpm as a Rest Interval (RI) prior to the next set.
The third set of intervals is made up of eight, 40-second reps at Level V. Take a 20-second Rest Interval (RI) at Level II after each rep.
Ride for six minutes at Level I at 90Rpm as a Rest Interval (RI) prior to the next set.
The final rep is four minutes of riding at Level V.
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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If you enjoyed this workout, here is a similar session I published previously.
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