The ability to put surges into your 70.3 paces and to recover from them, is beneficial for all athletes to put in a surge and break up the front pack to lift their intensity on a short hill climb. This workout covers a range of intensities and is great for 70.3 triathletes, road cyclists, and XC 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 on the Wattie Ink website about Indoor Bike Workouts. You can read the article here. This session comes from Josh Amberger who often finds himself on the podium at 70.3 events around the world and broke the course record at Ironman Calgary 70.3 when he won there.
Josh Amberger’s 70.3 Knockout Punch Session
- 45min WU Level II;
- Include 2-3x 30-60sec Level III accelerations;
- 4-5x 10min Level III, 4-8min RI Level II;
- 5x 2min Level V, 3min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a 45-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up. Include a few accelerations up to Level III for 30-60 seconds towards the end of the warm-up.
The main set starts off with four to five, ten-minute reps riding at Level III. Take a shorter Rest Interval (RI) at Level II between four and eight minutes (depending on your level of fatigue).
Next up is a set of five, two-minute reps at Level V with a three-minute Rest Interval (RI) at Level II.
Conclude the workout with ten minutes of riding at Level II 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Unleash Your Ironman 70.3 Potential!
Are you an experienced Ironman 70.3 athlete yearning to conquer the bike leg like never before? Look no further! Our 20-week bike training plan, specially tailored for Intermediate athletes, is your ticket to a faster, more efficient race day. Here’s what you can expect:
**Training Plan Overview**
Our meticulously crafted plan is structured over 20 weeks, with periodic FTP ramp tests to track your progress. We take you through phases, from building a solid aerobic base to intense race-specific efforts. Plus, we throw in hill reps to boost your strength.
**Key Benefits**
1. **Performance Improvement**: Watch your FTP soar over 20 weeks, giving you the edge you need.
2. **Time Efficiency**: With only three weekly rides, you’ll have ample time for swim and run training, perfectly aligning with our Ironman 70.3 swim and run plans.
**Training Structure**
Experience the magic of progressively challenging workouts and a diverse range of sessions. From longer aerobic rides to threshold intervals, we’ve got your endurance and speed covered.
**Support and Accountability**
Join our tight-knit community of like-minded athletes. Fortnightly group coaching calls via Zoom ensure you’re on track and motivated.
**Training Schedule**
Our plan syncs seamlessly with our Ironman 70.3 Swim and Run Training Plans, maximizing your performance potential.
**Guarantee or Satisfaction Policy**
We stand by our training plan’s effectiveness. If you’re not satisfied, we’re here to make it right.
**Join Now**
Don’t let your Ironman 70.3 dreams slip away. Join the program now, and let’s set the wheels in motion for your best race ever! Click “Buy Now.”
Elevate your bike game, seize your Ironman 70.3 goals!
