Wednesday Windtrainer Workout: Amelie's Intervals - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Amelie’s Intervals

This session is based on the favourite workout of Amelie Kretz, who is an elite Canadian triathlete competing on the ITU circuit.

The session is a great way to develop your ability to develop your top end intensity and your ability to sustain it. Perfect for draft-legal triathletes, road cyclists and mountain bikers.

Each Wednesday I’ll post a Wind Trainer session that you can do in under 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.

Amelie’s Intervals

  • 10min Warm Up Level II;
  • 3x
    • 3min Level IV;
    • 8x 10sec Level V, 20sec Level II;
    • 1min Level V;
    • 4min 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 Is made up of three reps. At the start of each rep, commence by riding at Level IV for three minutes. After the three minutes you move into a sprint for ten seconds as hard as you can. After the sprint ride easy for 20 seconds and then repeat the ten second sprints until you have done eight sprints, then ride for 60 seconds as hard as you can. To finish the rep you have earned yourself a four minute Rest Interval (RI).

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

Finish with 10 minutes stretching to assist with your recovery.

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.

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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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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