Wednesday Windtrainer Workout: Descending Intervals

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.

Descending Intervals

  • 6min Warm Up Level II;
  • 5x 30sec High Cadence, 30sec Level II RI;
  • 4min Level II;
  • 8min Level IV, 3min RI Level II;
  • 6min Level IV, 3min RI Level II;
  • 4min Level IV, 3min RI Level II;
  • 2min Level IV, 3min RI Level II;
  • 1min Level IV;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of six minutes easy riding at Level II. Then include a set of five 30sec high cadence (greater than 100RPM) intervals with 30sec Rest Interval (RI) riding at level II. Complete the warm pp with a further four minutes riding at Level II.

The main set is made up of five reps at Level IV of descending duration with three minutes Rest Interval (RI) at Level II between them. Starting off with eight minutes, then six minutes, four minutes, two minutes and then finishing with a single minute prior to the cool down.

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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