This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), 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 conducted by Mathew Riccatello on Mt Lemmon with the Global Cycling Network (GCN) presenters. Mathew has been conducting a variation of this session since he was 17. This version is stripped down from the full workout which I wrote about a fortnight ago.
Mathew Riccatello BG Hill Efforts on Mt Lemmon -3
- 20min WU Level II;
- 4x
- 5min Level IV (55rpm) – 5%;
- 1min Level V (65rpm) – 5%;
- 1min Level I RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for twenty minutes.
The Main Body of this workup is made up of four reps. Mathew rode the full version of this workout on Mt Lemmon in Arizona. The first five minutes of each rep is ridden at Level IV (Mathew rode at 5 W/kg) at a cadence of 55 Rpm, the next minute is at Level V (Mathew rode at 6 W/kg) with a cadence of 65 Rpm. After each rep ride at Level I for a minute for your recovery (Mathew continued to ride up Mt Lemmon which is 5% gradient during his recovery).
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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