Wednesday Wind Trainer Workout: 1-2-3-4-3-2-1min Pyramid VO2 Intervals

Cycling, September 01, 2024

This session will enhance your VO2 max or how much oxygen your body can consume at its maximum effort.

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.

Tri Coach NZ

 

1-2-3-4-3-2-1min Pyramid VO2 Intervals

  • 10min Warm Up Level II;

Main Set:

  • 1min Level V, 1min Level I RI;
  • 2min Level V,  2min Level I RI;
  • 3min Level V, 3min Level I RI;
  • 4min Level V,  4min Level I RI;
  • 3min Level V, 3min Level I RI;
  • 2min Level V, 2min Level I RI;
  • 1min Level V, 1min Level I RI;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II.

During the main set, you will be working at high intensity for short durations with an equal amount of recovery. One minute at maximal intensity, then 1 minute to recover, 2 minutes at maximal intensity then 2 minutes to recover. Continue this pattern up to 4 minutes, then descend down the other side of the pyramid back down to 1 minute.

The cool-down is at a low intensity with minimal resistance on the trainer.

Finish with 10 minutes of stretching to assist with your recovery.  This isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout.

This session can also be done out on the road just as easily as on a wind trainer. Push yourself hard in this session and you will find you develop your top-end fitness.

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/2015/09/09/wednesday-wind-trainer-workout-1-2-3-4-3-2-1min-pyramid/ 

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