Wednesday Wind Trainer Session: Sweet Spot

This session will develop your ability to hold your steady state effort for long periods. Perfect for Time Trialists and Triathletes.

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 (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.

Sweet Spot

  • 10min Warm Up Level II;

Main set:

  • 5min Level V, then 5min Level II RI;
  • 2x 10min Level IV, with 5min RI between;
  • 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.

For the main set start off by riding at Level V for five minutes as hard as you can as a blow out prior to a five minute recovery interval where you cruise along at Level II.

Then increase the pace again to Level IV for a ten minute interval. Keep this effort nice and steady. Ride for five minutes recovery at Level II prior to repeating it a second time.

The cool down is at a low intensity for ten minutes.

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, but is a lot more effective on the wind trainer. Push yourself hard in this session and you will find your form will come on nicely.


This session is based on a workout by Hunter Allen and Andrew Coggan in their book Training and Racing with a Power Meter (2nd Ed). A similar session was most likely used by Kiwi Linda Villumsen as she won the Elite Women’s World Time Trial title this morning.

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. 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.

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