Wednesday Windtrainer Workout: Tom Rodgers’ Muscular Endurance 2

This session is a great way to develop your general fitness. Although it is aimed towards triathletes, it will also be beneficial for cyclists and mountain bikers.

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.

The session was sourced from Tom Rodgers’ book The Perfect Distance – Training For Long-Course Triathlon.

Muscular Endurance 2

  • 10min Warm Up Level II;
  • 4-5x 6min Level IV-V Sprint, 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 10 minutes easy riding at Level II.

The main set involves completing between four and five repetitions of six minutes at Level IV to V. Follow this up with a two minute Rest Interval (RI) at Level II. Ride with smooth pedalling at 80-90 rpm in aero position.

Conclude the intervals with ten minutes riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your recovery.

If you would like more sessions of this nature get Tom Rodgers’ The Perfect Distance – Training For Long-Course Triathlon book by clicking the link below.

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 is a triathlon coach who specialises in coaching 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.

If you enjoyed this workout, here is a similar session I published 6 months ago.

Wednesday Windtrainer Workout: 3 sets of 10x 30secs

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

Leave a Reply

Your email address will not be published.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