Windtrainer Session

Wednesday Windtrainer Workout: 3x 4x 2min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due to the intensity involved these intervals improve both aerobic and anaerobic capacity of all muscle fibre types. This is great for all cyclists including mountain bikers and triathletes.

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.

For this week’s session, you will need a bit more than the normal hour as it will take 1:38hr to complete.

3x 4x 2min SMSP Intervals

  • 10min WU Level II;
  • 3 sets of
    • 4x 2min Level V, 2min Level II RI;
    • 10min Level II between sets;
  • 10min CD Level II;
  • 10min Stretching

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

The main set (which you do three sets of) is made up of four reps at Level V for two minutes, with a two-minute Rest Interval (RI) at Level II between reps. Once you’ve done your four reps, ride gently at Level II for ten minutes, and then complete the next set to complete a total of three sets.

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

Finish with ten minutes of stretching to assist with your recovery.

This workout was taken from David Morris’ book Performance Cycling.

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.

Wednesday Windtrainer Workout: 3x 4x 2min SMSP Intervals

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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