Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout – Cadence Boost

Use this qwik workout to develop a fluid and efficient pedalling technique. This is great for all cyclists including mountain bikers and triathletes.

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.

Cadence Boost

  • 10min WU Level II;
  • SLD – 3× (1min Right leg only, 1min Left leg only, 1min both legs high cadence (without bouncing)), 2min RI
  • Progressive spin-ups: 2×10 min with 5 min recovery. Every 2 minutes, shift to an easier gear and increase rpm by 5.
    • Minutes 0-2: 75 rpm
    • Minutes 3-4: 80 rpm
    • Minutes 5-6: 85 rpm
    • Minutes 7-8: 90 rpm
    • Minutes 9-10: 95 rpm
  • 10min CD Level II
  • 10min Stretching

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

Prior to the main set today you will do a Drill Set of Single Leg Drills (SLD). You will start by riding for one minute with your right leg only (unclip the left and rest it on the back of the trainer). Then swap your legs around for one minute riding with your left leg only. Then clip the right leg back in and pedal with both legs for one minute. Aim to keep a high cadence 95+ Rpm without bouncing. If you can do a higher cadence do so. After this three minutes of doing the SLD, spend two minutes just riding comfortably as a Rest Interval (RI).

The main set involves two sets of ten minutes conducted as Progressive Spin-Ups. Start this Progressive Spin-Up in a moderately hard gear with a comfortable cadence of about 75Rpm for two minutes. At the end of the two minutes change to an easier gear and increase the cadence by 5 Rpm. Aim to keep the power (or speed, if you don’t have a power meter) exactly the same as you increase your cadence. Continue this for ten minutes, with two minutes each at 75Rpm, 80Rpm, 85Rpm, 90Rpm, 95Rpm).

After you have done your Progressive Spin-Up, spend five minutes pedalling comfortably at Level II.

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

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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