Training at a range of intensities within a short period of time provides the body with a great training stimulus to promote improvements in fitness. Some of the reps within this workout are done at a low cadence to work on strength and the other half of them are done at a more traditional race-like cadence. There is a wide variety of stimuli within this workout that will provide fitness for all cyclists (road, triathlon, and MtB) and although very non-specific is best suited to the off-season.
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.
This workout I’ve been aware of previously but I can’t remember where, then I saw it within the Velocity platform with it attributed to Meredeth Kessler.
Everything Ends And This Will Too
- 2min WU Level I;
- 2min WU Level II;
- 2min WU Level IV;
- 1min WU Level I;
- 2x 1min Level V+, 1min Level I RI;
- 2min Level V+, 1min Level I RI;
- 1min Level V+, 1min Level I RI;
- 3min Level V, 1min Level I RI;
- 1min Level V, 1min Level I RI;
- 4min Level V, 1min Level I RI;
- 1min Level V, 1min Level I RI;
- 5min Level IV, 1min Level I RI;
- 1min Level IV, 1min Level I RI;
- 4min Level V, 1min Level I RI;
- 1min Level V, 1min Level I RI;
- 3min Level V, 1min Level I RI;
- 1min Level V, 1min Level I RI;
- 2min Level V+, 1min Level I RI;
- 1min Level V+, 1min Level I RI;
- 2x 1min Level V+, 1min Level I RI;
- 2min CD Level I;
- 10min Stretching
Start the workout with a seven-minute Warm Up (WU). You start riding for the initial two minutes at Level I, then increase to Level II for a further two minutes. Next, to get the Heart Rate (HR) up, spend two minutes at Level IV, before finishing at Level I for the final minute.
This workout is made up of multiple reps for multiple durations, starting shorter at a higher intensity, as the reps get longer the intensity decreases slightly; the cadence for this rep is 60 RPM in the first half of the workout and 85 RPM for the second half of the workout. With each rep it is also followed by a one-minute rep, the cadence for this (second) rep is 85 RPM in the first half of the workout and 60 RPM for the second half of the workout.
Start off with two, one-minute reps at Level V+ (125% of Functional Threshold Power (FTP)), and follow each rep with one minute at Level I for your Rest Interval (RI).
Next up is a two-minute rep at Level V+ (120% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V+ (120% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
Follow this with a three-minute rep at Level V (115% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V (115% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
This then increases to a four-minute rp at Level V (110% of Functional Threshold Power (FTP)), taking a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V (110% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
We’ve now got a five-minute rp at Level IV (100% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level IV (100% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
This then decreases to a four-minute rp at Level V (110% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V (110% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
Follow this with a three-minute rep at Level V (115% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V (115% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
Next up is a two-minute rep at Level V+ (120% of Functional Threshold Power (FTP)), take a one-minute Rest Interval (RI) at Level I before rolling into another minute riding at Level V+ (120% of Functional Threshold Power (FTP)), before a further one-minute Rest Interval (RI).
Finish off with two, one-minute reps at Level V+ (125% of Functional Threshold Power (FTP)), between the rep ride for one minute at Level I for your Rest Interval (RI).
Complete a Cool Down (CD) for two minutes at Level II to round out for one hour. I would recommend a longer Cool Down for at least ten minutes.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from when I did 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 in achieving 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
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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 “Everything Ends And This Will Too“, 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
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