Tri Coaching NZ

Wednesday Windtrainer Workout: 5×3 – 3×5

This session is a great way to develop your aerobic capacity. It is perfect for road cyclists and mountain bikers but also short-course triathletes.

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.

5×3 – 3×5

  • 10min Warm Up Level II;
  • 3x 5min Level IV, 1min Level II RI;
  • 5x 3min Level V, 1min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The first set is made up of three repetitions at Level IV. These are five minutes long and you have a one-minute Rest Interval (RI) between reps.

The second set is made up of five repetitions at Level V. These are three minutes long and you have a one-minute Rest Interval (RI) between reps.

Finally Cool Down for ten 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.

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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 12 months ago.

Wednesday Windtrainer Workout: Double Dose

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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