Robin Tullett's Interval Strength Workout Five

All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing leg strength through an accumulation of time at a low cadence and moderate to high workload. This session is great for all cyclists (road, MtB, or triathletes) who are trying to develop their leg strength.

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 a workout in an article by Robin Tullett in an old issue of the now-defunct Triathlon & Multi-Sport Magazine. The issue was probably from 2003 or 2004 as it has an advert that mentions Felicity Abram as the World Junior Champion which she won in the 2003 ITU World Championships.

Robin Tullett's Interval Strength Workout Five

• 10min WU Level II;
• 4x 2min Level V Cad 70-80, 2min Level II RI;
• 2x 4min Level V Cad 70-80, 4min Level II RI;
• 8min Level IV Cad 70-80;
• 8min CD Level II;
• 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II, maintaining a cadence between 80 & 90 rpm.

There are three main sets:

The first set is made up of four reps, two minutes in duration at Level V at a cadence of between 70 and 80 rpm. After each rep take a two-minute Rest Interval (RI) at Level II and your cadence between 80 and 90 rpm.

The second set is made up of two reps, four minutes in duration at Level V at a cadence of between 70 and 80 rpm. After each rep take a four-minute Rest Interval (RI) at Level II and your cadence between 80 and 90 rpm.

The final set involves a single rep of eight minutes duration at Level IV with your cadence between 70 and 80 rpm.

Complete a Cool Down (CD) for eight minutes at Level 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 in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

Originally Published: https://www.coachray.nz/2023/09/03/sunday-smart-trainer-session-robin-tulletts-interval-strength-workout-five/