Cycle Intervals

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 3

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also 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.

Gale Bernhardt’s Miracle Intervals #3

  • 20min Warm Up Level II;
  • 5-7x 30sec Level V+, 4:30min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 20 minutes of easy riding at Level II.

The main set involves between five and seven reps that are 30 seconds long at Level V+. After each rep take a Rest Interval (RI) at Level II for four minutes and thirty seconds (to round out a five-minute block).

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.

I drew inspiration for this article from Gale Bernhardt’s article on Training Peaks.:

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: Descending Intervals

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

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