This session develops Anaerobic Power to assist with you breaking away, whether on a hill or punching it solo on the flat. The high intensity efforts will deplete the Anaerobic energy system and force you to really suffer at the end, but this suffering is what will generate the bodies improvement and can’t be generated by missing the early efforts in the workout. 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 Anaerobic Depletion
- 10min WU Level II;
- 2min Level I;
- 3min Level IV 95Rpm;
- 3min Level I;
- 2x 30sec Level IV 115Rpm, 2min Level I 90Rpm RI;
- 4x 30sec Level V++, 5min Level I 90Rpm RI;
- 3x
- 20sec Level V,
- 20sec Level V+,
- 20sec Level V++,
- 3min Level I 90Rpm RI;
- 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.
Next is a set of two, 30-second reps at Level IV and a cadence of 115Rpm. Take a two-minute Rest Interval (RI) riding at Level I and 90Rpm.
Follow this with a set of four, 30-second reps at Level V++, and take a five-minute Rest Interval (RI) at Level I maintaining a cadence above 90Rpm.
Finish with a set of three reps. Work for 60 seconds, with the first 20 seconds at Level V (120%), then increase the effort to Level V+ (140%) and then a further increase for 20 seconds to Level V++ (160%) before riding for three minutes at Level I for a Rest Interval (RI), maintaining at least 90Rpm.
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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