Windtrainer Session

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 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.

2min/2:30min/3min/3:30min/4min VO2 Max Intervals

  • 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 of 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 of riding at Level II for your Cool Down.

Finish with ten minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose 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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Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

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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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