“Race winners” are a special kind of interval that mimics the kind of efforts needed to break away from the field and win a race. Hence the name, “race winner.” It's a kind of interval that simulates the hard acceleration needed to get a gap, the VO2 max level effort necessary to hold it and the finishing kick necessary to blow someone off your wheel. By pushing your body to produce power in that depleted state, your body is forced to learn how to tap into deep anaerobic reserves and increase your aerobic machinery. Simply stated, these intervals are a really hard effort followed by another hard effort followed by another, you guessed it, hard effort.
Typically prescribed before the taper week of your big event or race, this training plan consists of seven different low volume, high intensity race winning interval workouts designed to sharpen the edges and mimic what you need physically and mentally to win come show time.
I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.
This training plan is Zwift and TrainerRoad compatible.