Windtrainer Session

Wednesday Windtrainer Workout: 5x 4min VO2 Max Intervals

This session will enhance your top-end speed and ability to recover from hard efforts.

Each Wednesday I’ll post a Windtrainer 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.

5x 4min VO2 Max Intervals

  • 10min Warm Up Level II;
  • 5x 4min Level V (Cadence 90+Rpm), 4min RI Level I-II (Cadence 90+Rpm);
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II.

The main set is done at an intensity that really gets the heart rate up and the legs burning. Keep the legs churning like pistons at a relatively high cadence. Ensure that you have a suitable resistance so that you are working hard. When it is time for your rest interval, drop the resistance and change to an easier gear but keep your cadence high and the legs spinning. Work with 4 minutes on then 4 minutes off and repeat a total of five times prior to cooling down.

The cool-down is at a low intensity with minimal resistance on the trainer.

Finish with 10 minutes of stretching to assist with your recovery.  This isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout.

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 and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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