Tri Training NZ

Wednesday Windtrainer Session: Non-Stop Tempo

This session will help you develop your Time Trial ability.

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.

VO2 Max Top Up

  • 10min Warm Up Level II;

Main set:

  • 5x 1min Level IV, 1min RI Level I;
  • 30min Level IV (alternate 5min cadence 90-100rpm, 5min 75-85rpm harder gearing/cadence);
  • 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 sets include a set of five repetitions of 1min hard at Level IV than a Rest Interval (RI) for a minute.

The second set is 30 minutes of riding at Level IV. Alternate between 5 minutes riding at a cadence of 90-100rpm, then 5 minutes at 75-85rpm.

Once both sets have been done commence a cool down 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 needs to be credited to Michael Jacques from the book he wrote with Scott Molina & Mark Newton called One-Hour Workouts.

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. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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


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