Bicycling's Speed Intervals

This is a great workout that will develop your power and speed. It will provide benefits to both road cyclists, triathletes, and mountain bikers.

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.

The inspiration for this session comes from an article from Bicycling Magazine, you can read the article here.

Bicycling's Speed Intervals

• 10-15min WU Level II;
• 3x 1min Level III Cadence 100+, 2min Level II RI;
• 5min Level II;
• 12x 30sec Level IV, 30sec Level II RI;
• 10min CD Level II;
• 10min Stretching

Start the workout with a ten to fifteen-minute Warm-Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.

Prior to the main set, there is an extension to the warm-up which involves three sets of one minute at Level III but maintaining a cadence above 100 Rpm, and ride for two minutes at Level II between reps.

The main set is made up of twelve reps at Level IV for 30 seconds then dropping down to Level II for a 30-second Rest Interval (RI).

Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach and 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. Make sure you sign up for my informative newsletter.

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Originally Pubished: https://www.coachray.nz/2021/08/11/wednesday-windtrainer-workout-bicyclings-speed-intervals/