Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: VO2 Max Break Jumpers and Mini Break Jumpers

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop V02 Max and enhance tolerance of lactic acid.

Each Wednesday I’ll post a windtrainer 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.

This workout was inspired by David Heatley‘s article in the May/June 2017 edition of Bicycling Australia magazine.

David Heatley’s Rotations & Aerobic/Strength ‘Over-Thresholds’

  • 5min WU Level II;
  • 2x 5min V02 Max Level V, 2min RI Level II;
  • 5x 2min V02 Max Level V, 1min RI Level II;
  • 2min Level II;
  • 10x 1min V02 Max Level V, 30sec RI Level II;
  • 5min CD Level I-II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II. Ride for a minimum of five minutes.

The main set: complete two reps of five minutes at Level V to enhance V02 Max, then ride easy for two minutes at Level II for your Rest Interval (RI).

The next set involves five reps of two minutes duration also at Level V to develop your V02 Max with an easy minute of riding at Level II for your Rest Interval (RI).

Ride easy for two minutes at Level II between sets to recover.

The third set includes ten reps of one minute duration again at your V02 Max Level V intensity, with a 30 second Rest Interval (RI) at Level II.

Conclude the ride with a cool down (CD) of five minutes riding at Level II.

Finish with ten minutes stretching to assist with the recovery.

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 previously.

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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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