Windtrainer Session

Wednesday Windtrainer Workout: 70.3 Taper Session

This workout is a great session for triathletes in the final phase of their build-up for a 70.3 event. Despite it being specific for this situation, both time trialists and mountain bikers can also benefit from the fitness it will bring.

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.

Today’s workout is a bit longer than the traditional 60min limit I place on these workouts and was put together by Andy Kirkland of the University of Stirling (as well as Kirkland Coaching). To read the original article that inspired this week’s session click here.

70.3 Taper Session

  • 10min WU Level II;
  • 4min Level II, 4min Level III, 4min Level IV;
  • 5min Level II RI;
  • 3x(main set)
    • 10min Level IV,
    • 3min Level V,
    • 5min Level II RI;
  • 9min 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.

The next phase is basically an extension of the Warm Up (WU) by ramping up the intensity with four minutes at Level II, four minutes at Level III, and then another four minutes at Level IV. After this, ride for five minutes at Level II for a Recovery Interval (RI).

The main set includes three reps of 13 minutes duration with the first ten minutes at Level IV, then the next three minutes at Level V. After each rep ride gently at Level II for five minutes as your Rest Interval (RI).

Conclude the ride with a cool down (CD) of nine 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. Make sure you sign up for my informative newsletter.

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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 12 months ago.

Wednesday Windtrainer Workout: Intensity Mix Up

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.


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