Wednesday Windtrainer Workout: 3x 4min, 2x 6min, 1x 8min

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.

3x 4min, 2x 6min, 1x 8min

  • 10min Warm Up Level II;
  • 3x 4min Level IV, 1min RI Level II;
  • 2x 6min Level IV, 2min RI Level II;
  • 8min Level IV, 2min RI Level II;
  • 4x 30sec Standing BG Level V, 30sec RI Level II;
  • 5min 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 three repetitions of four minutes riding at Level IV with one minute Rest Interval (RI) between them. Keep a race pace cadence of just over 90 RPM.

The second set is conducted with two reps that are six minute long at Level IV, with a full two minutes Rest Interval (RI) between them, before moving onto an eight minute rep also at Level IV. After the eight minute rep proceed into a two minute Rest Interval.

The final set involves changing into a Big Gear (BG) and standing up and sprinting at Level V for 30 seconds prior to sitting down and spinning at Level II for a 30 second recovery.

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 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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