Cycle Training

Wednesday Windtrainer Workout: Match-Burning Intervals

This workout is great for developing your anaerobic fitness and is perfect for road racers and 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.

This workout came from Joe Friel’s book The Power Meter Handbook – A User’s Guide for Cyclists and Triathletes.

Match-Burning Intervals

  • 10min Warm Up Level II;
  • 3 sets of:
    • 5x 20sec Level V, 40sec Level II RI;
    • 3min Level II RI between sets
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II.

The main set involves completing three sets, each set includes five reps of 20 seconds max effort at Level V, after each of these reps takes a 40-second Rest Interval (RI) at Level II to recover. After you complete each set of five reps, spend three minutes riding at Level II to recover between sets.

The workout then concludes with ten minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your recovery.

Here is my data from doing the workout:

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

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