Tri Training NZ

Wednesday Windtrainer Workout: 10x 15 seconds

This session is a great way to develop your anaerobic capacity and top-end speed. It is perfect for road cyclists and mountain bikers as it develops your ability to ‘jump’ which will assist you to surge to create or join a break, and for the Mountain Bikers will help you surge away from your competitors.

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.

10x 15 seconds

  • 10min Warm Up Level II;
  • 10x 15sec Level V+ Sprint, 2:45min 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 main set involves ten reps of a 15-second sprint at Level V+ (absolutely give it everything you have for these 15 seconds). Follow this up with 2:45 minutes Rest Interval at Level II.

Conclude with ten minutes of riding at Level II for your Cool Down.

Finish with ten 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. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

For more great workouts of this nature check out my eBook Top 20 Cycle Workouts From Coach Ray.


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