Windtrainer Session

Wednesday Windtrainer Workout: Tony Zamora’s Kitchen Sink

The session is a great way to develop a range of cycling abilities that will be especially useful for triathletes and mountain bikers.

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.

This session is nothing like the Kitchen Sink that I give Ironman athletes or long-distance cyclists. That one is over five hours long. The inspiration came from an article in Triathlete and credit goes to Tony Zamora from TZ Coaching for the workout. The link can be found here.

Tony Zamora’s Kitchen Sink

  • 5min Warm Up Level II;
  • 10x 1min SLD;
  • 5min Level V, 5min RI Level II;
  • 10x 20sec Level V, 10sec RI;
  • 5min Level II;
  • 20min Level IV (alternate 2min sitting, 1min standing);
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of five minutes of easy riding at Level II. After the warm-up, unclip one leg and pedal with a single leg (known as a Single Leg Drill – SLD) whilst resting the other leg on the train mount behind you or on a conveniently placed chair. Ride like this for 60 seconds and then clip back in and unclip the other leg. Complete ten repetitions (five on each leg).

When you clip back in after the last SLD ride as hard as you can for five minutes at Level V. Keep the cadence relatively high (above 100 RPM). Then pedal easily for five minutes at Level II.

The next set of intervals involves ten repetitions of a 20-second full sprint with only ten seconds of Rest Interval (RI). During the rest, just coast,  Don’t worry about changing gears as you’ll be back into it very, VERY soon.

After all ten reps are completed you get a five-minute easy pedal. As before, keep it easy at Level II and the cadence nice and high (above 100 Rpm).

Next up is a continuous effort at Level IV for 20 minutes. Within this period keep the effort nice and steady, but alternate between sitting and standing. Two minutes sitting (in your time trial position if you have aero bars on), then one-minute standing. Alternate the whole way through the 20 minutes.

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

Finish with 10 minutes of 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.

Join over 2,467 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

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 Wind Trainer Session: Big Gear 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.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.