Sunday Smart-Trainer Session: Emily's Short Mix Minus

Emily’s Short Mix Minus is a progressive 33-minute Smart-Trainer Session that builds through Level III, Level IV and Level V efforts. With extended 10-minute warm-up and cool-down periods, the workout develops cycling power, pacing and your ability to increase intensity as fatigue builds. Ideal for road cyclists, triathletes, mountain bikers and gravel riders looking for a short but purposeful indoor cycling session.

What happens when your cycling workout gets harder just as your legs start getting tired?

That’s the challenge behind Emily’s Short Mix Minus, this week’s Sunday Smart-Trainer Session.

Based on the popular Emily’s Short Mix workout, I’ve adapted the session to address one aspect of the original that I’m not a fan of: its very short Warm-Up and Cool-Down.

For me, three minutes simply isn’t enough.

My version extends both to 10 minutes while retaining the progressive nature of the main workout. The result is 33 minutes and 30 seconds of riding that gradually takes you through Level III, Level IV and Level V.

Why Progressive Efforts Matter

One of the things I like most about this workout is that your hardest riding doesn't happen when you're fresh.

You begin each progression at Level III before stepping up to Level IV and eventually Level V. The second progression then increases the amount of time you spend at the harder intensities.

That teaches you an important cycling skill: producing more power as fatigue accumulates.

Whether you're a road cyclist, triathlete, mountain biker or gravel rider, there will be times when you need to lift your intensity after you've already been working hard.

Don't Waste Your Warm-Up

There's another important lesson in this workout.

Being short on training time doesn't mean your Warm-Up should be the first thing you sacrifice.

A proper Warm-Up prepares your body for the harder work ahead and gives you an opportunity to gradually build your intensity before asking your legs to produce the demanding Level IV and Level V efforts.

That's why I've deliberately extended the original Warm-Up—and given the Cool-Down the same treatment.

Want to Try the Full Workout?

In the full Sunday Smart-Trainer Session article, I take you through the complete Emily’s Short Mix Minus workout, including:

• The complete session structure.

• How to pace each progression.

• What to focus on as the intensity increases.

• Common mistakes to avoid.

• My coaching tips for getting more from the session.

• How you can join me for structured indoor cycling on Velocity.

👉 Read the full workout here:

https://www.coachray.nz/2026/08/09/sunday-smart-trainer-session-emilys-short-mix-minus/

The real challenge isn't simply reaching Level V. It's arriving there having paced the earlier work well enough that you can still produce a quality effort when it matters.