Wednesday Windtrainer Workout: 20/15/10/5min - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Beginner Training Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 20/15/10/5min

This session is a great way to develop your threshold speed and is perfect for road cyclists, short course triathletes and mountain bikers. 

Each Wednesday I’ll post a Wind Trainer session 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.


  • 10min WU Level II;
  • 20min Level IV, 5min Level II RI;
  • 15min Level IV, 4min Level II RI;
  • 10min Level IV, 3min Level II RI;
  • 5min Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The main set involves four reps all at Level IV. The first rep is twenty minutes long and is followed by a five minute Rest Interval (RI) at Level II. The second rep is fifteen minutes long and is followed by a four minute Rest Interval (RI) also at Level II. The third rep is ten minutes long and is followed by a three minute Rest Interval (RI) at Level II. The last rep is five minutes duration and after you finish it you go straight into the Cool Down.

Conclude the intervals with ten minutes riding at Level II for your Cool Down (CD).

Finish with ten minutes stretching to assist with your recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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