Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
Each Sunday I’ll post a Smart-Trainer Session 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 workout in an article by Marc Evan in the December 2007 issue of Triathlete Mag.
6x 5min Tempo
- 5min WU Level II Cad 100;
- 5min Level II Cad 75;
- 6x 5min Level III, 1:40 Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II. Start with a cadence of about 100 rpm for the first five minutes, before dropping it to 70 rpm for the remainder.
The main set is made up of six reps at Level III for five minutes each, ride at Level II for one minute, and 40 seconds after each rep for a Rest Interval (RI).
Complete a Cool Down (CD) for ten minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data having done the workout:
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “6x 5min Tempo,” then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 12 week Faster 40km TT Training Plan with 25% off
As you work your way through this training programme you’ll enhance your ability to ride a solid and consistently fast average speed for 40km.
Designed for Intermediate cyclists and triathletes who want to improve their Time Trialing ability. This plan is to prepare you to COMPETE 40km TT at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three-four cycle sessions that will have you riding at your best. To follow this plan you will require a Power Meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Prior to using this plan, you should be able to ride non-stop for 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.