Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 3x 4min, 2x 6min, 1x 8min

The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Each Wednesday I’ll post a Wind Trainer session 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.

3x 4min, 2x 6min, 1x 8min

  • 10min Warm Up Level II;
  • 3x 4min Level IV, 1min RI Level II;
  • 2x 6min Level IV, 2min RI Level II;
  • 8min Level IV, 2min RI Level II;
  • 4x 30sec Standing BG Level V, 30sec RI Level II;
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II.

The first set is three repetitions of four minutes riding at Level IV with one minute Rest Interval (RI) between them. Keep a race pace cadence of just over 90 RPM.

The second set is conducted with two reps that are six minute long at Level IV, with a full two minutes Rest Interval (RI) between them, before moving onto an eight minute rep also at Level IV. After the eight minute rep proceed into a two minute Rest Interval.

The final set involves changing into a Big Gear (BG) and standing up and sprinting at Level V for 30 seconds prior to sitting down and spinning at Level II for a 30 second recovery.

Conclude the ride with a Cool Down of five 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.

Join over 2,306 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.

If you enjoyed this workout, here is a similar session I published 6 months ago.

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.



Your email address will not be published. Required fields are marked *

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

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.
%d bloggers like this: