Tri Training NZ

Wednesday Windtrainer Workout: April’s Workout

I recently was having a discussion with someone about designing a training programme for their specific situation and they told me about this workout they do. It is a good one and will particularly benefit road cyclists and mountain bikers as well as draft legal short course triathletes. I have modified it slightly and have named it after her.  So thanks April for the idea for this article.

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.

April’s Workout

  • 10min Warm Up Level II;
  • 8x 30sec Level V, 90sec Level II RI;
  • 15min Level IV;
  • 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 eight reps of sprinting hard for 30 seconds at Level V. Then ride for 90 seconds at Level II for a Rest Interval (RI).

Afterward ride for 15 minutes at Level IV, a steady state.

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 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 previously.

Wednesday Wind Trainer Session: 30min Single Leg Drills (SLD)

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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