Tri Coaching NZ

Wednesday Windtrainer Workout: No Rest for the Wicked

This session is a great way to develop your aerobic capacity. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 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.

No Rest for the Wicked

  • 10min Warm Up Level II;
  • 5min Level III;
  • 10min Level IV;
  • 5min Level III;
  • 10min Level IV;
  • 5min Level III;
  • 10min Cool Down Level II;
  • 10min Stretching

This workout is effectively sandwiching some threshold (Level IV) efforts between some tempo (Level III) efforts and never allows you much recovery at all, thus simulating a race environment very well.

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

The main set involves three reps at Level III lasting five minutes, separated by two reps at Level IV lasting ten minutes.

Finish with a  Cool Down for ten minutes of 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 previously.

Wednesday Windtrainer Workout: Pedalling Efficiency

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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