This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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 session is inspired by an article from Bicycling mag, and is a progression of this workout here:
Hill Charges To Climb Stronger VI
- 10min Level II WU;
- 5x
- 45sec Level V standing;
- 45sec Level II RI;
- 45sec Level V seated;
- 45sec Level II RI;
- 10min Level II RI;
- 5x
- 45sec Level V standing;
- 45sec Level II RI;
- 45sec Level V seated;
- 45sec Level II RI;
- 10min Level II CD;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
This workout is made up of two sets. These are each made up of four reps taking a total of eight minutes.
Start with 45 seconds of Level V climbing up a hill standing up out of your saddle. Then take 45 seconds at Level II for your Rest Interval (RI). If you are doing this on an actual hill, turn around and return to your start point. Then ride uphill again (or against a hard resistance if on the trainer) for 45 seconds at Level V whilst remaining seated. Follow this with 45 seconds of Rest Interval (RI) at Level II. This completes one rep. You have four more to go to complete the set.
Spend ten minutes recovering at Level II for your Rest Interval (RI) between sets.
Now it is time to repeat the first set.
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from this 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.
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Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.
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