Windtrainer Session

Wednesday Windtrainer Workout: 4x 6x 1min 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 1:40hr to complete.

4x 6x 1min SMSP Intervals

  • 10min WU Level II;
  • 4 sets of
    • 6x 1min Level V, 1min Level II RI;
    • 8min 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 four sets of) is made up of six reps at Level V for one minute, with a one-minute Rest Interval (RI) at Level II between reps. Once you’ve done your four reps, ride gently at Level II for eight minutes, and then complete the next set to complete a total of four 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 inspired by an article 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: Russian Sprints

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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