Windtrainer Session

Wednesday Windtrainer Workout: Sue’s Session

This session is a great way to develop your top-end speed and is perfect for road cyclists, short course triathletes, 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.

Sue’s Session

  • 5min Warm Up Level II;
  • 2x
    • 30sec SLD Right Leg;
    • 30sec Both Legs;
    • 30sec SLD Left Leg;
    • 30sec Both legs;
  • 1min Level II;
  • 1min Level II+;
  • 1min Level III-;
  • 1min Level III+;
  • 2min Level II;
  • 3x 2min Level IV, 30sec RI Level II;
  • 5x 30sec Level V, 30sec RI Level II;
  • 2min Level II;
  • 5x 4min Level V, 2min RI Level II;
  • 10min Cool Down Level II;
  • 10min Stretching

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

Then unclip your left leg and pedal for 30 seconds Single Leg Drill (SLD). At the conclusion of the 30 seconds clip back in and pedal with both legs for 30 seconds, then unclip your right leg and complete 30 seconds of Single Leg Drill (SLD) with your left leg. Complete another 30 seconds pedalling with both legs. Repeat the Single Leg Drill (SLD) set twice.

The next set involves one minute at each of Level II, Level III, Level IV, and Level V. After this four-minute set spends two minutes riding at Level II.

Following on complete three reps of two minutes at Level IV, before riding at Level II for 30 seconds Rest Interval (RI). The next set is five reps of 30 seconds at Level V with a 30-second Rest Interval (RI) at Level II.

Take a two-minute gentle pedal at Level II to rest up for the final set.

The final set is five reps four minutes long at Level V. After each rep takes a two-minute Rest Interval at Level II.

Conclude the intervals with ten minutes of riding at Level II for your Cool Down.

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

By spending lots of short bursts at Level IV and Level V with only a very short recovery between, you accumulate your time at these intensities without the fatigue, discomfort, and mental strain that is usually associated with spending time at the higher intensities.

This workout is an adaptation of a workout from Sue Sotir from Breakthrough Performance Coaching. A post about this session can be found here.

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.

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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: Half Ironman Surges

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


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