This is a smart trainer session that is great for developing your threshold power or intensity. 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 a workout by Gale Bernhardt published by Active.com. The original article can be found here and here is the first variation of this workout I posted back in 2018.
Active’s TT Power Big Brother
- 10min Level II WU;
- 2x
- 5min Level IV+, 1min Level II RI;
- 4min Level IV+, 1min Level II RI;
- 3min Level IV+, 1min Level II RI;
- 2min Level IV+;
- 5min Level II RI between sets;
- 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.
The Main Body of this workup is made up of two sets with four different reps within each set. Start off riding for five minutes at Level IV+ intensity. If riding with a power meter aim for about ten Watts more than your FTP power. After this rep take a one-minute Rest Interval (RI) at Level II.
The second rep is four minutes long and is also a Level IV+ (or ten Watts higher than your FTP). Once again follow this with one minute of riding at Level II for your Rest Interval (RI).
The third rep is three minutes long and once again is at Level IV+ (or ten Watts higher than your FTP). Follow this up with a five-minute Rest Interval (RI) riding at Level II prior to the second set.
The fourth rep is two minutes long and once again is at Level IV+ (or ten Watts higher than your FTP). Follow this up with a five-minute Rest Interval (RI) riding at Level II prior to the second set.
For the second set, if riding with a power meter aim to ride at a higher power output than the first set. Aim for 25 Watts above your FTP.
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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Prior to using this plan, you should be able to ride for up to 3 hours comfortably.
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