Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further stepping the intensity up each set without out altering the Rest Interval (RI), making the workout progressively harder. This session is a great for all cyclists and triathlete who have limited time to train.
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 workout came to me one afternoon last year when I was plotting up some evilness 
then I found some empathy/sympathy and reduce number of reps – keep an eye out for future versions of this workout in the next month.
Half 45/15
- 10min WU Level II;
- 5x 45sec Level III, 15sec Level II RI;
- 5x 45sec Level IV, 15sec Level II RI;
- 5x 45sec Level V, 15sec Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II, keep your cadence above 90 rpm.
There are three main sets, each set is made up of five, 45-second repetitions with only fifteen seconds Rest Interval (RI)!!!
The first set is done at Level III with the Rest Interval (RI) at Level II.
For the second set, increase the intensity to Level IV and maintain the Rest Interval (RI) at Level II.
The final set you’ll be hanging on at Level V, with the Rest Interval (RI) at Level II still. Stick with it.
Conclude the ride with a minimum of ten minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your 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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