Wednesday Windtrainer Workout: 3 sets of 10x 30secs

This session is a great way to develop your ability to sprint hard multiple times. This replicates riding in a cycle race and having to attack and/or counter attack multiple times. It’s also a great session if you are training for draft-legal triathlons or MtB enduro’s.

Each Wednesday I’ll post a Wind Trainer session that you can do in under 60 minutes to enhance your cycling. 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.

10x 1min

  • 10min Warm Up Level II;
  • 3x sets:
    • 10x 30sec Level V, 30sec Level II RI;
    • 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

The first 10 minutes of the warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set kicks off by riding as hard as you can for 30 seconds. After that have a Rest Interval (RI) of 30 seconds of light pedalling at Level II. Repeat that a total of ten times, then take an extra two minutes of light pedalling at Level II. That is the first set of three completed. After that two minutes it’s back to the top to commence the second then eventually the third time through.

Conclude the ride with a Cool Down of ten minutes riding at Level II.

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.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi Coaching.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: 10x 15 seconds

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

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