This session is designed to enhance your ability to sustain a high steady state effort for an Olympic triathlon or a 40km Time Trial event. This session will also be great for any cyclist who will look to do a long breakaway or a tough MtB race with a long steady climb.
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.
This week’s workout was inspired by a workout in Joe Friel and Jim Vance’s book Triathlon Science. It was written by David Warden of 80/20 Endurance in the chapter about General and Specific Training.
David Warden’s Olympic Tri Workout B
- 10min WU Level II;
- 5x 12min Level IV, 10min Level II RI;
- 10min CD Level I-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 involves completing five reps of twelve minutes at Level IV (90-95% of Functional Threshold Power (FTP)) with a three-minute Rest Interval (RI) ridden at Level II.
Conclude the intervals 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.
Leave ’em in your wake, leave ’em in your trail, leave ’em in your dust. Get your brain as fit as your body and achieve your triathlon potential.
Triathlon Science is packed with all the expertise you can handle, and more. From fine-tuning your physiology for each of the three disciplines to plotting the best race strategy for your fitness level, personal goals, and competitive conditions, you’ll find the insights and prescriptions typically available only from a top-level coach.
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