Wednesday Wind Trainer Workout: 1-2-3-4-3-2-1min Pyramid - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Wind Trainer Workout: 1-2-3-4-3-2-1min Pyramid

Tri Coach NZThis session will enhance your VO2 max or how much oxygen your body can consume at its maximum effort.

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

1-2-3-4-3-2-1 Pyramids

  • 10min Warm Up Level II;

Main Set:

  • 1min Level V, 1min Level I RI;
  • 2min Level V,  2min Level I RI;
  • 3min Level V, 3min Level I RI;
  • 4min Level V,  4min Level I RI;
  • 3min Level V, 3min Level I RI;
  • 2min Level V, 2min Level I RI;
  • 1min Level V, 1min Level I RI;
  • 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.

During the main set you will be working at high intensity for short durations with an equal amount of recovery. One minute at maximal intensity, then 1 minute to recover, 2 minutes at maximal intensity then 2 minutes to recover. Continue this pattern up to 4 minutes, then descend down the other side of the pyramid back down to 1 minute.

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.

This session can also be done out on the road just as easily as on a wind trainer. Push yourself hard in this session and you will find you develop your top end fitness.

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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