Windtrainer Session

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

This workout is the perfect session to start building your fitness as you either get back into training or as you build an aerobic base over winter/spring. This workout is great for all cyclists, including mountain bikers and triathletes.

It builds on last week’s session:

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 III

  • 10min WU Level II;
  • 3x 30sec High Cadence, 30sec Easy Pedalling;
  • 3min Level II;
  • 2min Level III;
  • 2min Level II;
  • 4x
    • 4min Level III,
    • 2min 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 basically an extension of the Warm Up (WU) by doing some technique work pedalling at a high cadence (above 100RPM) for 30 seconds and then followed up with some easy pedalling for 30 seconds. Repeat that 3 times.  Then ramp up the intensity starting with three minutes at Level II, before picking the effort up into Level III for two minutes, with some recovery at Level II for two minutes before entering the main set.

The main set includes four reps of six minutes duration. This is split up into the first four minutes at Level III, followed by two minutes 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 from doing the workout:

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

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