Cycling Plus Aerobic Blast

Cycling, December 20, 2024

Making improvements in aerobic endurance and efficiency occur predominantly at moderate intensities below the lactate threshold. This session is great for 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' Aerobic Blast

  • 2min WU Level I Cad 85-95rpm;
  • 2min WU Level II- Cad 85-95rpm;
  • 2min WU Level II+ Cad 85-95rpm;
  • 2min WU Level III- Cad 85-95rpm;
  • 2min WU Level I Cad 85-95rpm;
  • 2x 18min Level III (3x 5min 75%, 1min 80%) Cad 85-95rpm, 4min Level I;
  • 10min CD Level I-II;
  • 10min Stretching

Start the workout with a ten-minute warm-up (WU) riding at Level II. Build the intensity from 50% to 80% of Functional Threshold Power (FTP), with two minutes at 50%, 60%, 70% & 80% before another two minutes at 50%.

The Main Set is made up of two, 18-minute repetitions at Level III. Within the 18-minute repetitions, complete three sub-reps made up of five minutes at 75% Functional Threshold Power (FTP) with one minute at 80% Functional Threshold Power (FTP). Ride for four minutes between reps at Level I for your Rest Interval (RI).

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

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

Here is my data from when I completed the workout:

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 Published: https://www.coachray.nz/2022/08/17/wednesday-windtrainer-workout-cycling-plus-aerobic-blast/ 

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