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 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.

Like last week’s 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 of 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 are 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 of riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes of stretching.

Chris Carmichael has worked with some of the world’s most well-known (as well as infamous) cyclists and has authored a number of books. One of my favorites he has written is The Time Crunched Cyclist.

If you would like further advice feel free to contact me.

I am the Head Coach and 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.

Share this post so your friends can benefit as well.

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: Stomps

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


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.