Wednesday Windtrainer Workout: David Heatley’s Rotations & Aerobic/Strength ‘Over-Thresholds’

Including this type of session into your programme will give your performance a qwik lift. This is great for all cyclists including mountain bikers and triathletes.

Each Wednesday I’ll post a windtrainer 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 workout was inspired by David Heatley‘s article in the May/June 2017 edition of Bicycling Australia magazine.

David Heatley’s Rotations & Aerobic/Strength ‘Over-Thresholds’

  • 5min WU Level II;
  • 5min Threshold Level IV;
  • 2min RI Level II;
  • 5x 45sec Threshold Level IV, 15sec V02 Max Level V;
  • 2min RI Level II;
  • 5min Threshold Level IV;
  • 2min RI Level II;
  • 5x 45sec Threshold Level IV, 15sec V02 Max Level V;
  • 2min RI Level II;
  • 5min Threshold Level IV (Cadence 70Rpm);
  • 2min RI Level II;
  • 5x 45sec Threshold Level IV (Cadence 70Rpm), 15sec V02 Max Level V;
  • 5min CD Level I-II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II. Ride for a minimum of five minutes.

The main set: ride hard for five minutes at Level IV, then ride easily at Level II for two minutes as your Rest Interval (RI).

After the Rest Interval (RI) complete five  one minute efforts with the first 45 seconds at Level IV, and the next 15 seconds at Level V.  There is no rest interval as you immediately continue the next of the five efforts – Level IV for 45 seconds followed by 15 seconds at Level V.   Repeat until all five are completed.

After the fifth minute, take a two minute Rest Interval (RI). Then complete a five minute rep at Level IV, prior to another two minute Rest Interval (RI).

Repeat the set of five one minute efforts with the first 45 seconds at Level IV and the next 15 seconds at Level V, as you did above.

Take another two minute Rest Interval (RI) at Level II and then a five minute rep at Level IV with the cadence at 70 Rpm (unless otherwise mentioned the cadence for all other reps and portions of this workout is done at 90-100Rpm).

Prior to the next set take another two minute Rest Interval (RI) at Level II.

The last set is repeating the earlier five minute set of five efforts of 45 seconds at Level IV and followed by 15 seconds at Level V, however this time you are using a bigger gear and using a cadence of 70Rpm.

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with 10 minutes stretching to assist with the 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 Session: Increasing Cadence

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

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