Cycling Plus 45min Power Efforts

When you've got limited time you can still develop your fitness. By working the high-end anaerobic and VO2max intensity, will help on steep climbs, as well as break-aways and sprints. This session is great for short-course triathletes, road cyclists, 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 Adam Daniel of Wattbike and was published in the Time Crunched Cycling supplement of the March 2022 edition of Cycling Plus.

Cycling Plus’ 45min Power Efforts

• 10min WU Level II;
• 4x 1min Level V, 2min Level II RI;
• 6min Level I RI;
• 4x 1min Level V, 2min Level II RI;
• 5min CD Level II;
• 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II.

The Main Set is made up of two sets. Both sets include four, one-minute reps at Level V, with a two-minute Rest Interval (RI) at Level II after each rep. Between sets cruise at Level I for six minutes.

Complete a Cool Down (CD) for five minutes at Level I-II.

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

Here is my data from doing the 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. Make sure you sign up for my informative newsletter.

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Originally Published: https://www.coachray.nz/2022/08/31/wednesday-windtrainer-workout-cycling-plus-45min-power-efforts/