Wednesday Windtrainer Workout: April’s Workout

I recently was having a discussion with someone about designing a training programme for their specific situation and they told me about this workout they do. It is a good one and will particularly benefit road cyclists and mountain bikers as well as draft legal short course triathletes. I have modified it slightly and have named it after her.  So thanks April for the idea for this article.

Each Wednesday I will 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.

April’s Workout

  • 10min Warm Up Level II;
  • 8x 30sec Level V, 90sec Level II RI;
  • 15min Level IV;
  • 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 eight reps of sprinting hard for 30 seconds at Level V. Then ride for 90 seconds at Level II for a Rest Interval (RI).

Afterwards ride for 15 minutes at Level IV, steady state.

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 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.

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 Buy Now button below to get them all.

Leave a Reply

Your email address will not be published.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