Tri Training NZ

Wednesday Windtrainer Workout: Bike Trainer Menagerie

This session is great for developing your all round cycling fitness abilities.

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.

This session is my version of a workout by John Houfek, a coach with Raven Triathlon Coaching.

Bike Trainer Menagerie

  • 10min Warm Up Level II;
  • 10x 30sec SLD, 60sec Level II RI;
  • 3min Level II;
  • 8x Pyramid Spin Up Bursts (15sec, 20sec, 25sec, 30sec, 30sec, 25sec, 20sec, 15sec) on the minute every minute;
  • 3min Level II;
  • 5x 15sec Hard Standing Climbs, 45sec 90+RPM Level II RI;
  • 2min Level II;
  • 5x 1min 100+RPM, 1min Level II RI;
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II. Conclude the warm-up with ten reps of 30-second Single Leg Drill (SLD) where you unclip one leg and pedal with a single leg to develop the ability to pedal complete circles. Do five reps on each leg, alternating between them. For the Rest Interval (RI) clip back in and pedal with both legs for the 60 seconds between reps at Level II. Then ride an extra three minutes at Level II to conclude the warm-up.

Today there are three main sets. The first main set involves a set of eight pyramid spin-up bursts, done on the minute every minute. At the start of every minute change up a couple of gears and increase your cadence to 100+ Revolutions Per Minute as fast as you can holding it there until the end of the rep. The first rep is 15 seconds long, each rep increases by five seconds up to 30 seconds, which you do twice and then decrease the rep back down five seconds a time till you have done the eighth rep of 15 seconds. Complete the remainder of the minute riding at Level II in an easy gear above 90 Revolutions Per Minute. After the set rides gently for three minutes at Level II.

The second main set involves simulating a short steep hill. Every minute for five reps you change up three gears and stand up out of the seat for 15 seconds riding at Level V, after the 15 seconds sit down and change to an easy gear and pedal gently above 90 Revolutions Per Minute at Level II for the next 45 seconds. After the set rides gently for two minutes at Level II.

The third and final set involves five, one-minute reps where you keep the cadence above 100 Revolutions Per Minute, then ride gently above 90 Revolutions Per Minute at Level II for another minute as your Rest Interval (RI).

Conclude the ride with five 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. Make sure you sign up for my 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 12 months ago.

Wednesday Windtrainer Workout: Double Dose

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


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