Tri Training NZ

Wednesday Windtrainer Workout: Over/Under Intervals

This session is a great way to develop your race fitness as it replicates working hard like in a breakaway or pace-line where you get a little reprieve when not sitting directly on the front. Perfect for road cyclists, short course triathletes, 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.

Over/Under Intervals

  • 10min Warm Up Level II;
  • 3x 9min Level IV-V, 4min Level II RI;
    • 2min Level IV
    • 1min Level V
    • 2min Level IV
    • 1min level V
    • 2min Level IV
    • 1min level V
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 10 minutes of easy riding at Level II.

The main set involves completing three reps that are nine minutes long.

Commence this nine-minute rep with two minutes of solid riding at Level IV (under), before picking up the intensity for a minute at Level V (over). Repeat the under/over efforts three times to make the nine minutes before taking a four-minute Rest Interval at Level II and repeating until three reps (of 9mins + 4mins RI) have been completed.

Conclude the intervals 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 Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up for his monthly informative newsletter.

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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 Windtrainer Workout: Six to Eight

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.


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