Wednesday Wind Trainer: 3 sets of 5x 1min

This session is a great way to develop your ability to sprint hard multiple times. This replicates riding in a cycle race and having to attack and/or counter attack multiple times. It’s also a great session if you are training for draft-legal triathlons or MtB enduro’s.

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.

3 sets of 5x 1min

  • 10min Warm Up Level II;
  • 3x
    • 5x 1min Level V, 1min Level II RI;
    • 2min 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 by riding as hard as you can for 60 seconds. After that have a Rest Interval (RI) of 60 seconds of light pedalling at Level II. Repeat that a total of five times, then take an extra two minutes of light pedalling at Level II. That is the first set of three completed. After that two minutes it’s back to the top to commence the second then eventually the third time through.

Conclude the ride with a Cool Down of ten minutes riding at Level II.

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.

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If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: 3x 12 minute Threshold Intervals

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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