Tri Coaching NZ

Wednesday Windtrainer Workout: Eric Harr’s Short Intervals

This session is a great way to develop your general fitness. Although it is aimed toward triathletes, it will also be beneficial for 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.

The session was sourced from Eric Harr’s book Triathlon Training in 4 Hours a Week.

Short Intervals

  • 20min Warm Up Level II;
  • 5-8x 60sec Level V Sprint, 2min Level II RI;
  • 15min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 20 minutes of easy riding at Level II.

The main set involves completing between 5 and 8 repetitions of 60 seconds at a full sprint (ease into the first couple but full noise for the remaining reps). Follow this up with a two-minute Rest Interval (RI) at Level II.

Conclude the intervals with fifteen 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 more sessions of this nature get Eric Harr’s Triathlon Training in 4 Hours a Week book by clicking the link below.

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 6 months ago.

Wednesday Wind Trainer: 3 sets of 5x 1min

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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