Windtrainer Session

Wednesday Windtrainer Workout: Double Dose

This session will help you work hard and then recover quickly, before working extra hard.

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:

  • 4 sets of:
    • 5min Level IV (Hard),
    • 1min Level I RI,
    • 2min Level V (VERY HARD),
    • 2min 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 overconsuming at Level II.

The main set includes four reps of a ‘double dose‘ of both Threshold and VO2 Max work. Start with 5 minutes at Level IV (threshold) then drop the pace back and spin for 1 minute for a Rest Interval (RI). Then drop the hammer and really lift the intensity for 2 minutes of maximal work at Level V (VO2 Max) prior to 2 minutes of RI spinning to recover prior to repeating it all for a total of 4 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.

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

If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: Pedalling Efficiency

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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