Wednesday Windtrainer Workout: 2min/2:30min/3min/3:30min/4min - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 2min/2:30min/3min/3:30min/4min

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 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 Warm Up Level II;
  • 2min Level V, 60sec Level II RI;
  • 2:30min Level V, 60sec Level II RI;
  • 3min Level V, 60sec Level II RI;
  • 3:30min Level V, 60sec Level II RI;
  • 4min Level V;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The main set involves five reps all at Level V. The first rep is two minutes long and is followed by a one minute Rest Interval (RI) at Level II. The second rep is 2:30 minutes long and is followed by a one minute Rest Interval (RI) also at Level II. The third rep is three minutes long and is followed by a one minute Rest Interval (RI) at Level II. The fourth rep is 3:30 minutes long, also with a one minute Rest Interval (RI) at Level II. The last rep is four 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.

Finish with ten minutes stretching to assist with your recovery.

This workout is modified from one in John Mora’s book Triathlon Workout Planner.

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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If you enjoyed this workout, here is a similar session I published 12 months ago.

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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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