Wednesday Windtrainer Workout – 8x 3min

This session is great for developing a high VO2 Max which will enable you to have a higher top speed and greater athletic potential. This is great for all cyclists including mountain bikers and 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.

8x 3min

  • 10min WU Level II;
  • 8x 3min Level V, 3min Level II RI;
  • 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 is made up of eight reps at Level V (as hard as you can go) for three minutes, with a three minute Rest Interval (RI) between reps.

Conclude the workout 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 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 12 months ago.

Wednesday Windtrainer Workout: Tabata

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

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