Wednesday Windtrainer Workout: Power-Based Steady State Trainer Session I

This workout is the perfect session to start building your fitness as you either get back into training or as build an aerobic base over winter/spring. This workout 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.

Power-Based Steady State Trainer Session I

  • 10min WU Level II;
  • 3x 30sec High Cadence, 30sec Easy Pedalling;
  • 3min Level II;
  • 2min Level III;
  • 2min Level II;
  • 4x
    • 4min Level III,
    • 1min Level IV;
    • 2:30min Level II RI;
  • 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.

The next phase is an extension of the Warm Up (WU) by doing some technique work pedalling at a high cadence (above 100RPM) for 30 seconds followed up with some easy pedalling for 30 seconds. Repeat that 3 times. The intensity is then ramped up starting with three minutes at Level II, before picking the effort up to Level III for two minutes, with some recovery at Level II before entering the main set.

The main set includes four reps of five minutes duration. This is split up into the first four minutes at Level III, followed by one minute at Level IV.  After each rep ride gently at Level II for two and a half minutes as 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.

Here is my data:

If you would like further advice feel free to contact me.

I am the Head Coach and 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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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

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  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “Power-Based Steady State Trainer Session I” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

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Starting 16 weeks before Your century (you can start any Monday), this plan progresses through phases to build you to your peak performance. Each week contains three rides and a flexibility training session. You will build up to cycling to over five hours in a single session. This programme is Power-based. You will need a power meter to follow this programme.

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