Tri Training NZ

Wednesday Windtrainer Workouts: Five Times This

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

Five Times This

  • 10min Warm Up Level II;
  • 3x (30sec SLD, 30sec Both, 30sec SLD, 30sec Both);
  • 5x 30sec Level IV, 30sec Level II RI;
  • 5x 1min Level IV, 1min Level II RI;
  • 5x 2min Level IV, 2min Level II RI;
  • 5x 1min Level IV, 1min Level II RI;
  • 5x 30sec Level IV, 30sec 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. Then do a set of three times two minutes Single Leg Drills (SLD). Those two minutes are broken up as 30 seconds left leg only, 30 seconds for both legs, 30 seconds right leg only, and 30 seconds for both legs. Then repeat that two minutes twice more for a total of three times.

The main set involves five sets of five repetitions (25 all up) at Level IV. The first five are 30 seconds long with 30 seconds Rest Interval (RI) at Level II. The second five are all a minute long with a minute Rest Interval (RI). Then another set of five at two minutes duration, also with a two-minute Rest Interval. Then a set of five by one minute at Level IV, with a one-minute Rest Interval (RI), before finishing the main set with five reps that are 30 seconds long with 30 seconds Rest Interval (RI).

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 12 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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