Wednesday Windtrainer Workout: Triathlon Time Trial Intervals

This 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).  It is also good for road racing and handling surges in pace when responding to attacks.

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.

Triathlon Time Trial Intervals

  • 10min Warm Up Level II Cadence 90+Rpm;
  • 5min Level II-IV, increase gear every 60sec;
  • 2min Level II RI;
  • 2x 6min Level IV, 3min RI;
  • 5min Level II;
  • 2x 6min Level IV, 3min RI;
  • 5min Level II;
  • 2x 6min Level IV, 3min RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II. Then include five minutes of riding starting off in Level II and building towards Level IV by increasing the gear you are in each minute. Aim to keep the cadence above 90Rpm.

Have two minutes riding at Level II prior to commencing the first set.

This is made up of two reps of six minutes at Level IV, with three minutes Rest Interval (RI) between reps. After the second rep, spend five minutes at Level II recovering prior to repeating the set a total of three times with the five minutes easy riding between.

After the last six minute effort go straight into your cool down of ten minutes riding at Level II, keeping the cadence nice and high (90+Rpm).

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.

Share this post so your friends can benefit as well.

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

If you enjoyed this workout and would like to get the 10 most popular cycle workouts, click the Add to Cart button below to get them all.

Leave a Reply

Your email address will not be published. Required fields are marked *