Sometimes, time is limited. If your availability is very limited then this session will provide you with a brief hit out, but also allow you to trial the Velocity platform. This workout will benefit all endurance cyclists – road, mountain bikers and triathletes with limited time.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in under 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.
I ride all my weekly workouts posted here on the Velocity App. This app allows me to lead video workouts in both a Live and an OnDemand (as well as Replay) format. This workout is a session that is more designed to show case some of the features and allow cyclists to trial the platform with only a 20 minute time commitments. Click this link to get a 14day FREE membership to trial Velocity more completely (and join my Live classes). http://app.vqvelocity.com/join?a=rhs956
This workout isn’t the greatest physiologically, due to trying to cram exposure to multiple intensities into such a short amount of time. I would recommend a longer Cool Down (CD), especially for those of us that aren’t as young as we used to be. Velocity does have Cool Down (CD) options that you can commence at the conclusion of the workout, to extend your Cool Down (CD). Despite this workout not being physiologically optimal, it is in a similar vein to Jon’s Mix on Zwift which is a popular workout that challenges you in a number of ways (it is primarily used as an engineering test for the Zwift platform).
Intro to Velocity
- 5min WU Level I;
- 2:30min WU Level II-;
- 2:30min WU Level II+;
- 1min Level IV;
- 1min Level III (Cad 60-70);
- 1min Level II;
- 1min Level V;
- 5min CD Level II;
- 10min Stretching
The Warm Up (WU) is ten minutes long. It starts off with five minutes ramping up through Level I, before increasing in intensity to Level II- for two and a half minutes, before increasing again to Level II+ for the next two and a half minutes.
The next five minutes is split into five, one-minute reps.
The first minute is at Level IV with the cadence between 90 and 100 RPM.
The second minute is at Level III building muscular strength with a cadence between 60 and 70 RPM.
The third minute is back at Level IV with the cadence back up in the nineties.
The fourth minute is a Rest Interval (RI) at Level II prior to the final minute which is at Level V.
Conclude the ride with a cool down (CD) of five minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data having done the workout:
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Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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