Wednesday Wind Trainer Session: 2x 15min Down/Up Intervals

Wednesday Wind Trainer Session: 2x 15min Down/Up Intervals

September 2, 2015 0 By Coach Ray

This session will enhance your pedalling technique.

Each Wednesday I’ll post a Wind Trainer session that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity 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.

2x 15min Down/Up Intervals, 5min Rest Interval (RI)

  • 10min Warm Up Level II;
  • 2x 15min total (made up of 5min Level IV (Threshold effort), 5min Level V (VO2 Max effort), 5min Level III (Tempo effort)), 5min RI Level II;
  • 10min Cool Down Level I-II;
  • 10min Stretching


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

The main set is done in three distinct phases that roll straight from one to the next. Five minutes at Level IV, then lift for five minutes at Level V, before dropping down to Level III for five minutes, then recover easily at Level II for five minutes. Repeat again prior to a cool down.

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

Finish with 10 minutes 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 lactate threshold and your fitness will come on in leaps and bounds.

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 and 021 348 729. Make sure you sign up to my informative newsletter.

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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.