Coach Ray

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Windtrainer Session
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Wednesday Windtrainer Workout: Over/Unders

This is a great workout for developing threshold fitness and making you faster. This is ideal for roadies for a breakaway or in the chase.  It is also great for triathletes right up to Ironman distance and also for mountain bikers.

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 week’s session is a little longer than 60 minutes, however is a great tool when used in association with a Power Meter to determine your training intensities or as a workout to develop your cycling fitness.

Like last weeks post it comes from Chris Carmichael, but this time from his website

Over Under’s

  • 10min WU Level II;
  • 3x 9min (3x 2min Level IV, 1min Level V), 4min RI Level II;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The main set includes three reps of nine minutes.

These nine minute intervals are broken up into three lots of three minutes each with no rest between them.

The first two minutes is done at Level IV, with the third minute done at Level V, before dropping back to Level IV for the start of the next three minute block. Once you have done three of them, you complete the first nine minute rep and get a four minute Rest Interval (RI) at Level II. Spin your legs out keeping the cadence above 90 Rpm.  Repeat this twice more to conclude the three reps of nine minutes.

Finish the ride with a minimum of ten minutes riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes stretching.

Chris Carmichael has worked with some of the worlds most well known (as well as infamous) cyclists and has authored a number of books. One of my favourites he has written is: The Time Crunched Cyclist.


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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