Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI - Coach Ray

Coach Ray

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Beginner Training Cycle Workouts Triathlon Training

Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI

This session will enhance your ability to tolerate and clear lactic acid. This is a really great session to develop your race fitness and allows you to tolerate lactic acid. The short recovery, allows a drop in lactic acid, but not long enough to completely clear it. Yes it does hurt, but watch your fitness come on in a couple of weeks.

Each Wednesday I’ll post a Wind Trainer Sessions that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity 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.

4x 8min Threshold Intervals, 2min Rest Interval (RI)

  • 10min Warm Up Level II;
  • 4x 8min Level VI (Cadence 90+Rpm), 2min RI Level I-II (Cadence 90+Rpm) [main set];
  • 10min Cool Down Level I-II;
  • 10min Stretching

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

The main set is done at an intensity that really gets the heart rate up and the legs burning. This is basically race pace. 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 8 minutes on then 2 minutes off and repeat a total of four times prior to cooling down.

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

Finish with 10 minutes 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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If you enjoyed this workout, here is a similar session I published previously.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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