Wednesday Windtrainer Workout: 5×3 – 3×5

This session is a great way to develop your aerobic capacity. It is perfect for road cyclists and mountain bikers but also short course triathletes.

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.

5×3 – 3×5

  • 10min Warm Up Level II;
  • 3x 5min Level IV, 1min Level II RI;
  • 5x 3min Level V, 1min Level II RI;
  • 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 three repetitions at Level IV. These are five minutes long and you have a one minute Rest Interval (RI) between reps.

The second set is made up of five repetitions at Level V. These are three minutes long and you have a one minute Rest Interval (RI) between reps.

Finally Cool Down for ten 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 www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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If you enjoyed this workout, here is a similar session I published 6 months ago. It is designed for beginner swimmers to help them get started with swimming.

Wednesday Wind Trainer Workout: Double Dose

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

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