This is a smarttrainer 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.
![](https://www.coachray.nz/wp-content/uploads/2024/12/image-15-1024x538.png)
Active’s TT Power Little Brother Shortened
- 10min Level II WU;
- 2x
- 3min Level IV+, 1min Level II RI;
- 2min Level IV+, 1min Level II RI;
- 1min Level IV+, 1min 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.
The Main Body of this workup is made up of two sets with three different reps within each set. Start off riding for three minutes at Level IV+ intensity. If riding with a power meter aim for about 20 Watts more than your FTP power. After this rep takes a one-minute Rest Interval (RI) at Level II.
The second rep is two minutes long and is also a Level IV+ (or 20 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 only a minute long and once again is at Level IV+ (or 20 Watts higher than your FTP). Follow this up with a one-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:
![](https://www.coachray.nz/wp-content/uploads/2024/12/Screenshot-2024-10-22-at-7.09.25 AM-1024x200.png)
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.
Share this post so your friends can benefit as well.
![](https://www.coachray.nz/wp-content/uploads/2024/06/Velocity-Cycle-1024x1024.png)
Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
Get my 8 week Faster Cyclist Training Plan with 25% off
8-Week Faster Cyclist Training Plan with Coach Ray
Are you ready to take your cycling performance to the next level?
Join our 8-Week Faster Cyclist Training Plan designed for cyclists who ride 3 times a week and currently have their longest ride between 1:20hr and 2 hours. This programme is specifically crafted to boost your Functional Threshold Power (FTP) and make you a stronger, faster rider.
What You Get:
- Structured Workouts: Follow a detailed plan that includes interval sessions that can be completed on the Velocity Cycling App with Coach Ray.
- Expert Guidance: Benefit from the expertise of Coach Ray, who will guide you through each session, ensuring you stay on track and maximise your gains.
- Performance Tracking: Monitor your progress and watch your FTP improve over the 8 weeks.
- Community Support: Connect with fellow cyclists on the same journey, share your experiences, and stay motivated.
Don’t miss out on this opportunity to transform your cycling abilities! Whether you’re training for a race or just looking to improve your fitness, this plan is perfect for you.
Sign Up Now and start your journey towards becoming a faster cyclist with Coach Ray and the Velocity Cycling App!