Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Pyramid Session

This 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).  It is also good for road racing and handling surges in pace when responding to attacks.

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.

Pyramid Session

  • 6min Warm Up Level II;
  • 5x 30sec High Cadence, 30sec Level II RI;
  • 4min Level II;
  • 1min Level V, 1min RI Level II;
  • 2min Level V, 2min RI Level II;
  • 3min Level V, 3min RI Level II;
  • 4min Level V, 4min RI Level II;
  • 3min Level V, 3min RI Level II;
  • 2min Level V, 2min RI Level II;
  • 1min Level V, 1min RI Level II;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of six minutes easy riding at Level II. Then include a set of five 30sec high cadence (greater than 100RPM) intervals with 30sec Rest Interval (RI) riding at level II. Complete the warm up with a further four minutes riding at Level II.

The main set is made up of seven reps at Level V of increasing and then descending duration with a Rest Interval (RI) at Level II that is the same duration as the Level V interval. Starting off with one minute, progressively increase the duration up to four minutes prior to descending back to one minute before conducting the cool down.

Finish with 10 minutes stretching to assist with your recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at, and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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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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