Windtrainer Session

Wednesday Windtrainer Workout: 15-10-5 Threshold Intervals

This workout is great for developing your threshold power and is perfect for triathletes, cyclists, 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.

15-10-5 Threshold Intervals

  • 10min WU Level II;
  • 15min Level IV, 3min RI Level II;
  • 10min Level IV, 2min RI Level II;
  • 5min Level IV;
  • 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 involves three reps.  One each of 15 minutes, ten minutes, and then five minutes respectively. All these reps are ridden at Level IV. As a Rest Interval between the reps ride at Level II for three minutes after the 15-minute interval and then for two minutes after the 10-minute interval. After the final five-minute interval go straight into the Cool Down.

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

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

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