Wednesday Windtrainer Workout: Rick Wells’ 4x 10km Threshold Set

This is a great threshold workout that will get you firing on all cylinders. 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.

Windtrainer SessionI first heard of this workout many years ago. I can’t remember if it was at a training seminar I went to in the early 1990’s or I read in a magazine back then (most likely New Zealand Triathlete). Rick Wells had recently come a very close second equal in the World Champs on the Gold Coast. Watching the recent Commonwealth Games there jogged my memory of the workout and hence it’s inclusion this week. Rick had a goal of being able to ride the bike course at 40km/hr so he completed four reps of 10km all at 40km/hr therefore taking him 15 minutes to complete each 10km rep. He did this session on his Cateye Turbo Trainer.

Rick Wells’ 4x 10km Threshold Set

  • 10min WU Level II;
  • 4x 10km Level IV, 5min RI Level II;
  • 10min 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 10 minutes.

The main set is made up of four reps of 10km, ride this at Level IV and keep the cadence above 90Rpm. After each rep take a five minute Rest Interval (RI) at Level II pedalling easily and maintaining a cadence above 90Rpm still.

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 me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: Hill Charges

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