Wednesday Windtrainer Workout: 10 MOP - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: 10 MOP

This session is a great way to develop sustained speed.

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.

10 Minutes of Pain (MOP)

  • 10min Warm Up Level II;
  • 2x
    • 8min Level IV, 2min Level II RI;
    • 5x 1min Level V, 1min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

The first 10 minutes of the warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set kicks off with eight minutes riding at Level IV.  Stick to a cadence of about 90Rpm or a touch higher. Recover for two minutes at Level II whilst still maintaining a cadence of about 90Rpm or a touch higher.

After those two minutes Rest Interval (RI) increase the effort up to Level V and also increase the cadence to greater than 100 Rpm for a minute. Drop back for a minute back at Level II. Alternate like this for a total of five reps.

After you have completed that return back to the 8 minutes and repeat the main set for a second time prior to doing the cool down at Level II for ten 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.

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.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

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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