Enhancing your VO2 Max will provide benefit your cycling performance regardless of the distance you race. Your top-end capability will set your performance capability at the short course and Olympic distance events, but it will also uplift your Threshold capability for 70.3 and Ironman distance events. This workout will also benefit road cyclists and mountain bikers too.
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 Jen Annett who holds the woman’s Ironman bike record (4:25) and is Canada’s fastest female Ironman athlete.
Jen Annett’s 48-minute Torture Session
- 10min WU Level II;
- 24x 1min Level V, 1min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.
The main set is made up of 24 reps of riding at Level V for one minute, with one minute spinning at Level II for your Rest Interval (RI).
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.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published previously.
I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.