Combining both VO2 Max and Threshold intensities into a single session can help bring up your FTP relatively qwikly. This session gives you a bit of exposure to both intensities in a relatively short space of time and is a great session for all cyclists and triathletes 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 is a shorter, variation of a workout I published a few years back. I forget where the original inspiration for the workout came from.
Half 10 Minutes of Pain (MOP)
- 10min WU Level II;
- 8min Level IV, 2min Level II RI;
- 5x 1min Level V, 1min 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 two main sets, each set is ten minutes long.
The first set is ridden at Level IV for eight minutes with the Rest Interval (RI) at Level II for two minutes.
For the second set, ride at Level V for five, one-minute repetitions with a one minute Rest Interval (RI) at Level II after each rep.
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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Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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