Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Cycle Workouts Triathlon Training

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 Wind Trainer session 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 easy riding at Level II. Then do a set of three times two minutes Single Leg Drills (SLD). That two minutes is broken up as 30 seconds left leg only, 30 seconds both legs, 30 seconds right leg only, 30 seconds 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 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.

Join over 2,197 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

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.


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
%d bloggers like this: