Windtrainer Session

Wednesday Windtrainer Workout: DiL (Read below to find out what DiL stands for)

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 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.

This workout’s name comes from a friend of mine suggesting that a workout I advised her to do was ‘Death In Lycra‘.  I thought that in case of Death in Lycra scared off people (especially because it isn’t so bad) I’d shorten it to DiL. So thanks Lisa for the suggestion.

After naming this workout I asked that she throw a few more names my way. I’ll use some more of her suggestions for other workouts in the coming weeks.


  • 10min WU Level II;
  • 4x 60sec high cadence (100+Rpm) Level II, 30sec RI Level II;
  • 5min level II;
  • 12x 30sec Level V, 30sec RI Level II;
  • 10min CD Level I-II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II, riding for ten minutes.

There are two sets that make up the main body of the workout. The first of which is a set of four 60-second reps at a high cadence. Do these in low gear and keep the intensity down at Level II. For your Rest Interval (RI) ride for 30 seconds at Level II at a normal cadence.

Prior to the next set ride for five minutes a Level II.

Next up is a set of twelve 30-second intervals ridden at Level V. Ride these in a gear that you are comfortable in at Level V.  If you need to stand up you are welcome to do so. Between reps ride for 30 seconds at Level II for your Rest Interval (RI).

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

Finish with ten minutes of 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.

Join over 2,467 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published previously.

Wednesday WindTrainer Workout: 1hr Technique Improver

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.