Wednesday Windtrainer Workout: Smooth Pedal Stroke

This session is great for developing your ability to spin the pedals and maintain a smooth pedal stroke.

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.

This session is my version of a workout by Marilyn Chychota, a former elite cyclist and triathlete and now coaching for Endurance Corner.

Smooth Pedal Stroke

  • 20min Warm Up Level II;
  • 8x 30sec SLD, 30sec Level II RI;
  • All at Level II:
    • 2min 90RPM;
    • 1:30min 95RPM;
    • 60sec 100RPM;
    • 45sec 105RPM;
    • 30sec 110RPM;
    • 45sec 105RPM;
    • 60sec 100RPM;
    • 1:30min 95RPM;
    • 2min 90RPM;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 20 minutes easy riding at Level II. Conclude the warm up with eight reps of 30 seconds Single Leg Drill (SLD) where you unclip one leg and pedal with a single leg to develop the ability to pedal complete circles. Do four reps on each leg, alternating between them. For the Rest Interval (RI) clip back in and pedal with both legs for the 30 seconds between reps at Level II.

For the main set is done all at Level II. Start with two minutes pedalling at 90 Revolutions Per Minute (RPM) or above, then one minute thirty riding at 95 Revolutions Per Minute (RPM) or above, then the next minute above 100 Revolutions Per Minute (RPM) or above. The next rep is done above 105 Revolutions Per Minute (RPM) and for 45 seconds and then 30 seconds above 110 Revolutions Per Minute (RPM). The next four reps get progressively longer. 45 seconds above 105 Revolutions Per Minute (RPM), then a minute above 100 Revolutions Per Minute (RPM), then one minute thirty riding at 95 Revolutions Per Minute (RPM) or above and finally two minutes pedalling above 90 Revolutions Per Minute (RPM).

Conclude the ride 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.

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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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