Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Cycle Workouts Triathlon Training

Wednesday WindTrainer Workout: Short Pyramid Session

This session is great for improving your speed and threshold power.

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.

Short Pyramid Session

  • 10min Warm Up Level II;
  • 1min Level V, 1min Level II RI;
  • 2min Level V, 1min Level II RI;
  • 3min Level IV, 1min Level II RI;
  • 4min Level IV, 1min Level II RI;
  • 3min Level IV, 1min Level II RI;
  • 2min level V, 1min Level II RI;
  • 1min Level V, 1min 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.

The main set starts with one minute riding at Level V, prior to a one minute Rest Interval (RI) at Level II. Then two minutes riding at Level V, followed by a one minute Rest Interval (RI) at Level II. The next rep is three minutes long at at Level IV, prior to a one minute Rest Interval (RI) at Level II. The last rep prior to descending down the other side of the pyramid is four minutes long at Level IV, with only one minute Rest Interval at Level II. So far you have built up 1-2-3-4min all with a one minute Rest Interval at Level II. Now descend down 3-2-1min (at Level IV, V & V respectively) each with a one minute Rest Interval between them at Level II.

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

Finish with ten 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.

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If you enjoyed this workout, here is a similar session I published previously.

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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.
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