Tempo training is a great training tool and when done at a low cadence will help build strength. This type of training will benefit longer more sustained efforts road cyclists that will attempt to break away for a solo ride to victory, half Ironman and Ironman distance athletes, as well as Mountain Bikers doing longer events.
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 a YouTube video from Triathlon Taren:
Triathlon Taren’s FTP Building Strength Ride
- 10min WU Level I;
- 9x 4min Level III Cad 60-70Rpm, 2min Level I RI;
- 10min CD Level I;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level I. Keep your cadence above 90Rpm for the warm-up.
The main set is made up of nine reps, which are of four minutes duration riding at a Cadence of between 60 & 70 Rpm at Level III, taking a short two-minute Rest Interval (RI) riding at Level I.
Conclude the intervals with ten 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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