Michael Jacques' Solid Threshold Ride A
Cycling, March 14, 2025
This session is great for developing your fitness throughout the season. By following the variations of this workout over the next few weeks you can utilise Michael's workout to dominate a 40km TT later in the season.
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 variation of Michael's Solid Threshold Ride is best suited when you are in the early season or base-building base of training. See the article here for a great mid-season variation of the session and for a late-season version of the workout click here.
Michael Jacques' Solid Threshold Ride A
- 10min WU Level II;
- 5x 5min Level IV, 5min RI Level II;
- 5min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.
For the main set complete five reps of five minutes riding at Level IV. After the first four reps complete five minutes of easy riding at Level II as a Rest Interval (RI). After the fifth rep, go straight into the cool down.
Conclude the ride with five minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
This workout can be found in Michael's book he wrote with Scott Molina and Mark Newton's One-Hour Workouts - 500 Swim, Bike & Run Workouts for Busy Athletes.
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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Originally Published: https://www.coachray.nz/2016/08/31/wednesday-windtrainer-workout-michael-jacques-solid-tempo-ride-a/