Tri Training NZ

Wednesday Windtrainer Workout: Stomps

This session will help you develop your saddle power more effectively.

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.


  • 15min Warm Up Level II;

Main set:

  • 15min riding at Level II, includes a Stomp at the 15min, 20min, 25min & 30min mark from the start of the workout;
  • 15min Cool Down Level II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II.

The main set ramps straight into a Stomp (15-minute mark from the start of the workout) before continuing at Level II until the other Stomps (4 in total) at the 20-minute, 25 minute & 30-minute mark.

To conduct a Stomp change into the big ring and a small cog maybe a 12 or a 13 depending on how strong you are. It should be hard to pedal. Whilst riding at a moderate speed, stay seated and try pushing the pedals as hard as you can. Concentrate on being as smooth as you can, especially during the down stroke. Your upper body should be motionless and your legs driving the pedals. Each Stomp is 15-20 seconds of work and is Level V+, but because it is so short your heart rate and other signals won’t have time to increase (with the exception of power).

Once all repetitions have been done commence a cool down at a low intensity for fifteen 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. Credit for this workout belongs to Chris Carmichael who has worked with some of the world’s most well-known (as well as infamous) cyclists. This workout along with others can be found in his book “The Lance Armstrong Performance Program” (and yes, the book is solely about training and is well worth the read).

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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