Tri Training NZ

Wednesday Windtrainer Workout: 3 sets of 10x 30secs

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 counterattack multiple times. It’s also a great session if you are training for draft-legal triathlons or MtB enduros.

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.

3 sets of 10x 30secs

  • 10min Warm Up Level II;
  • 3x sets:
    • 10x 30sec Level V, 30sec 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 overconsuming at Level II.

The main set kicks off by riding as hard as you can for 30 seconds. After that have a Rest Interval (RI) of 30 seconds of light pedaling at Level II. Repeat that a total of ten times, then take an extra two minutes of light pedaling 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 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.

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 coachray@coachray.nz and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.

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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

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Before using this plan, you should be able to ride for up to onIte hour, and 20 minutes comfortably.

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