Wednesday Windtrainer Workout: Intensity Mix Up - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
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Wednesday Windtrainer Workout: Intensity Mix Up

This session is great for developing your fitness through a range of intensities.

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.

This session is my version of a workout by Bethany Rutledge coaching director of the Atlanta Tri Club and owner and head coach of Energy Lab Power Cycling Studio.

Intensity Mix Up

  • 5min Warm Up Level II;
  • 4x 1min 95+RPM, 30sec Level II RI;
  • 4x 30sec SLD, 30sec Level II RI;
  • 3x 7min Level IV, 3min RI Level II;
  • 8x 40sec Level V, 20sec RI Level II;
  • 7min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of five minutes easy riding at Level II. Then introduce some higher cadence reps. Do four reps each one minute long where you maintain a cadence greater than 95 Revolutions Per Minute (RPM), interspace these reps with 30 seconds Rest Intervals (RI) of easy riding at Level II. Conclude the warm up with four reps of 30 seconds Single Leg Drill (SLD) where you unclip one leg and pedal with a single leg to develop the ability to pedal complete circles. Do two reps on each leg, alternating between them. For the Rest Interval (RI) clip back in and pedal with both legs for the 30 seconds between reps at Level II.

For the main set complete three reps of seven minutes riding at Level IV, with a three minute Rest Interval (RI) between reps ridden at Level II.

To conclude the workout finish with eight reps of 40 seconds at Max effort (Level V), and 20 seconds of gentle pedalling at Level II between each rep for a Rest Interval (RI).

Conclude the ride with seven 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. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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


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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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