Tri Training NZ

Wednesday Windtrainer Workout: Triathlon Time Trial Intervals

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 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.

Triathlon Time Trial Intervals

  • 10min Warm Up Level II Cadence 90+Rpm;
  • 5min Level II-IV, increase gear every 60sec;
  • 2min Level II RI;
  • 2x 6min Level IV, 3min RI;
  • 5min Level II;
  • 2x 6min Level IV, 3min RI;
  • 5min Level II;
  • 2x 6min Level IV, 3min RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II. Then include five minutes of riding starting off in Level II and building towards Level IV by increasing the gear you are in each minute. Aim to keep the cadence above 90Rpm.

Have two minutes riding at Level II prior to commencing the first set.

This is made up of two reps of six minutes at Level IV, with three minutes of Rest Interval (RI) between reps. After the second rep, spend five minutes at Level II recovering prior to repeating the set a total of three times with the five minutes of easy riding between.

After the last six-minute effort goes straight into your cooldown of ten minutes riding at Level II, keeping the cadence nice and high (90+Rpm).

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.

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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 6 months ago.

Wednesday Wind Trainer Session: Big Gear Hill Reps

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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