Wednesday Wind Trainer Workout: Cadence Builds - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Cycle Workouts Triathlon Training

Wednesday Wind Trainer Workout: Cadence Builds

This session will develop your ability to step up your leg speed.

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.

Cadence Builds

  • 5min Warm Up Level II;
  • 5min Level III 90-100 Rpm;
  • Main Set: 2 times the following:
    • 5min Level III at 85 Rpm;
    • 5min Level III at 95 Rpm;
    • 5min Level III at 105 Rpm;
    • 5min 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.

For the main set ride at Level III for 15 minutes, the first 5 minutes at a cadence of 85 Rpm, the next 5 minutes at 95 Rpm, the final 5 minutes at 105 Rpm. Spend 5 minutes for a Recovery Interval (RI) prior to repeating the effort.

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, but is a lot more effective on the wind trainer. Push yourself hard in this session and you will find you develop your top end fitness.

This session is based on a workout by Mark Newton from a book called One-Hour Workouts that he co-authored with Scott Molina and Michael Jacques.

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. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

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


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: