Windtrainer

Wednesday Windtrainer Workout: 6x 3min

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.

6x 3min VO2 Max Intervals

  • 10min Warm Up Level II;
  • 6x 3min Level V, 3min Level II RI;
  • 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 six reps that are three minutes long at Level V. After each rep take a three-minute Rest Interval (RI) 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.

Here is my data from when I did this 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 coachray@coachray.nz and 021 348 729.

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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

http://app.vqvelocity.com/join?a=rhs956

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “6x 3min” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

http://app.vqvelocity.com/join?a=rhs956

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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