Sunday Smart-Trainer Session: Martin Gibala Intervals XXIX

Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike, because a max sprint is all about your level of effort and is likely to be different from another rider.

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.

I’ve put this series of workouts together following the guidelines from Dr Martin Gibala. In this video his concept was explained as a total of 2:30 to 4:00 minutes of total work, using intervals of between ten seconds and forty seconds, with a Work to Rest ratio (W:R) of between 1:3 and 1:9. To optimise fitness gains in minimal duration of training there was a further recommendation to keep the workouts between 30 and 40 minutes.

I sat down with a pen & paper and wrote out a series of workouts that met the requirements above. A series that worked on a 1:3 W:R ration (from ten seconds to forty seconds), then a series with a 1:9 W:R ratio (also from ten seconds to forty seconds), then finally a series with a W:R ratio of 1:6 (you guessed it from ten seconds to forty seconds). I made sure that the total duration of maximum work didn’t exceed the four minutes. I then made some of the workouts easier by splitting the large number of reps into sets of smaller numbers. I haven’t stuck to the 40 minute limit for every workout within this series, with some workouts pushed a little above the 40 minute limit and others there is more aerobic development included. Each fortnight I’ll include a workout from this series.

Martin Gibala Intervals XXIX

  • 10min WU Level II;
  • 6x 40sec Level V+, 6min Level I RI;
  • 10min CD Level II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not over consuming at Level II, riding for ten minutes.

The main set is made up of six reps of 40-seconds duration sprinting at max effort, followed by six minutes riding at Level I for you Rest Interval (RI).

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with ten minutes of stretching to assist with the recovery.

Here is my data from doing the workout:

Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE

Get the Zwift (.ZWO) & Garmin (.FIT) files for this workout

I’ll send you the Zwift (.ZWO) and Garmin (.FIT) files for this session.

    We respect your privacy. Unsubscribe at any time.

    🚴‍♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴‍♀️

    Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.

    Why Choose This Program?

    Whether you’re a seasoned cyclist or just starting, this program is tailored for individuals of all abilities aspiring to enhance their FTP. Our primary objective is simple: to make you faster. Select the program that aligns with your current skill level, this programme is perfect for cyclists comfortable with riding 3 hours or more, and committed to 3 weekly sessions.

    About the Author: Ray Boardman

    Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.

    What to Expect:

    This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.

    Prerequisites:

    Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.

    Exclusive Benefits:

    Your plan purchase grants you access to my insightful fortnightly coaching calls. Take advantage of this opportunity to ask any questions related to training or racing, gaining valuable insights directly from an experienced coach.

    Don’t just ride, excel. 🚀 Unleash your potential with our comprehensive 6-week training plan. Are you ready to redefine your cycling journey?

    Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.