Wednesday Windtrainer Workout: 15-10-5

This workout is a great for developing your threshold power and is perfect for triathletes, cyclists and mountain bikers.

Each Wednesday I’ll post a Wind Trainer workout 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.

15-10-5

  • 10min WU Level II;
  • 15min Level IV, 3min RI Level II;
  • 10min Level IV, 2min RI Level II;
  • 5min Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a warm up (WU) of ten minutes easy riding at Level II.

The main set involves three reps.  One each of 15 minutes, ten minutes and then five minutes respectively. All these reps are ridden at Level IV. As a Rest Interval between the reps ride at Level II for three minutes after the 15 minute interval and then for two minutes after the 10 minute interval. After the final five minute interval go straight into the Cool Down.

The workout then concludes with ten minutes riding at Level II for your Cool Down (CD).

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 coachray@coachray.nz 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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