MtB Coach NZ

Wednesday Wind Trainer Workout: Around the Clock

MtB Coach NZ

This session will develop your ability to generate a high amount of power in a short space of time. Mountain bikers (especially DH & Enduro riders) and road cyclists looking for more power in a bunch kick will benefit greatly from this session.

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.

Around the Clock

  • 10min Warm Up Level II;

Main set:

  • 3-5 sets of:
    • 10sec max effort (Level V) in your top gear, 50sec very easy spinning (Level I);
    • 20sec max effort (Level V) in one gear down from your top gear, 40sec easy spinning (Level I);
    • 30sec max effort (Level V) two gears down from your top gear, 30sec easy spinning (Level I);
    • 40sec max effort (Level V) three gears down from your top gear, 20sec easy spinning (Level I);
    • 50sec max effort (Level V) four gears down from your top gear;
    • 2min easy spin (Level I);
  • 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.

For the main set start off by riding at Level V for ten seconds as hard as you can in your biggest gear with a suitable resistance, then drop the resistance and gear so you can spin for the next 50 seconds. Then it is back to Level V for 20 seconds one gear down from your top gear followed by 40sec spinning. Follow that up with 30 seconds at Level V two gears down from your top gear, then 30 seconds spinning. Two more reps to go this set, 40 seconds sprinting three gears down from your top on followed by 20 seconds spinning, then 50sec sprinting four gears down from your top gear.

Make sure each sprint is in the appropriate gear and against suitable resistance, then with the spinning drop the resistance and change to an easier gear to allow you to spin.

Spin in an easy gear and against low resistance for 2 minutes to recover before repeating the whole set again for a total of between three and five times.

The cooldown is at a low intensity for ten minutes.

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.

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 your form will come on nicely.

The inspiration for this workout came from the guys at Global Mountain Biking Network. Click here to watch some of their videos.

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 for my informative newsletter.

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


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