This workout is a great general fitness workout for all cyclists (road, mountain, and triathlete), it provides a good amount of time at all intensities up to and including threshold whilst maintaining a high cadence.
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 Robin Tullett in an old issue of the now-defunct Triathlon & Multi-Sport Magazine. The issue was probably from 2003 or 2004 as it has an advert that mentions Felicity Abram as the World Junior Champion which she won in the 2003 ITU World Championships.
Robin Tullett’s Spin Recovery Workout One
- 15min WU Level I;
- 10min Level II;
- 10min Level III;
- 10min Level III+;
- 10min Level IV;
- 5min CD Level II;
- 10min Stretching
Start the workout with a fifteen-minute warm-up (WU) riding at Level I, maintaining a cadence between 90 & 100 rpm. You will maintain this cadence throughout the entire workout.
Next up is ten minutes at Level II, followed by ten minutes at Level III, and then ten minutes at Level III+ (the top end of Level III), before a final ten minutes at Level IV.
Complete a Cool Down (CD) for five minutes at Level II.
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 and 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.
Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
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 search for & click on “Robin Tullett’s Spin – Recovery Workout One” in the workout section, 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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