Tri Training NZ

Wednesday Windtrainer Workout: Tabata

This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers.

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.


  • 10min Warm Up Level II;
  • 8x 20sec MAX Sprint Level V, 10sec RI Level I;
  • 10min RI Level II;
  • 8x 20sec MAX Sprint Level V, 10sec RI Level I;
  • 10min RI Level II;
  • 8x 20sec MAX Sprint Level V, 10sec RI Level I;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The main set involves three sets of eight by 20-second sprints at your absolute MAXIMUM with ten seconds recovery at Level I between sprints. Make sure you are in a gear appropriate for your sprint.  You will need to build into riding it and be able to get over the top of it before the 20 seconds is up. Quickly change to an easier gear (or drop the resistance on the trainer) for the ten-second Rest Interval (RI) before changing back again for the next sprint. Once you have done all eight repetitions, decrease the resistance and spin your legs out at Level II for a ten-minute Rest Interval (RI).

Complete three sets of the Tabata intervals.

After the third set, 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

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If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout – 8x 3min

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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