Wednesday Windtrainer Workout: Hurt Box

This session is a great way to develop your ability to suffer and then continue to suffer. Suitable for road cyclists and also triathletes. This session can be done on the road as well.  An undulating course is perfect if not doing it on the wind trainer.

Tri Training NZEach 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.

Hurt Box

  • 10min Warm Up Level II;
  • 2x (main set)
    • 4min Level III;
    • 3min Level III-IV;
    • 2min Level IV;
    • 1min Level V;
    • 2min Level IV;
    • 3min Level III-IV;
    • 4min Level III;
    • 3min Level II RI;
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II.

The main set is made up of two repetitions, where you build your intensity from Level III to Level V for progressively shorter durations and then decrease the intensity for progressively longer durations. Four minutes riding at Level III, then three minutes at Level III-IV, two minutes at Level IV, peaking at one minute at Level V, then descending down to Level IV for two minutes, three minutes at Level III-IV and then finally four minutes at Level III. Follow up with three minutes at Level II for a Rest Interval (RI) and then repeat the main set a second time prior to cooling down.

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

Finish with 10 minutes stretching to assist with your recovery.

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

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray specialises in assisting first timers 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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Coach Ray is the author of a number of books including the ‘Top 10 Cycle Workouts From Coach Ray’.

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