Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Stomps

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

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.


  • 15min Warm Up Level II;

Main set:

  • 15min riding at Level II, include 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 over consuming 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 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 worlds 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 to 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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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.
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