Wednesday Windtrainer Workout: TTT

The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Each Wednesday I’ll post a Wind Trainer session that you can do in about 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.

Time Trial Threshold

  • Tri Coaching NZ10min Warm Up Level II;
  • 15x 1min Level V BG, 30sec Level II RI;
  • 10min Level IV Threshold;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The first set is made up of 15 repetitions of one minute at Level V in a Big Gear (BG). After each rep have 30 seconds at Level II as a Rest Interval (RI).

The second set is 10 minutes long and done all at Level IV. Try and keep the pace consistent for the full duration of the rep.

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

Finish with 10 minutes stretching to assist with your recovery.

Credit for the inspiration of this workout needs to go to Andrew Dollar of FTP Coaching.

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 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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Coach Ray is the author of a number of books including the ‘Top 10 Cycle Workouts From Coach Ray’.

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