Tri Training NZ

Wednesday Windtrainer Workout: Progressive Ride

This session will help you develop a range of components of fitness as the intensity develops throughout the ride.

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.

Progressive Ride

  • 20min Warm Up Level II;

Main set:

  • 16min Level III
  • 10min Level IV
  • 4min Level V
  • 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 up progressively through to Level V, spending an ever-decreasing amount of time at each level. Starting with 16 minutes at Level III, then ten minutes at Level IV, prior to finishing with four minutes at Level V. Try and maintain a high cadence of about 90 RPM throughout this workout inclusive of the warm-up and cool-down.

Once you’ve completed the 4 minutes at Level V 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 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.

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: 3x 10min Threshold

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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