Windtrainer Session

Wednesday Windtrainer Workout: Speed Pyramid

This workout is the perfect session to develop your top-end cycling power. It 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.

Speed Pyramid

  • 10min WU Level II;
  • 5x 30sec High Cadence, 30sec Easy Pedalling;
  • 1min Level V, 1min Level II;
  • 2min Level V, 2min Level II;
  • 3min Level V, 3min Level II;
  • 4min Level V, 4min Level II;
  • 3min Level V, 3min Level II;
  • 2min Level V, 2min Level II;
  • 1min Level V, 1min 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.

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 five times.

The main set includes seven reps all at Level V.  After each rep complete a Rest Interval (RI) by riding gently at Level II for the same duration as your work interval.

Start off with one minute at Level V, followed by one minute at Level II for your Rest Interval (RI). Next up is a rep of two minutes duration.  Once you’ve done the corresponding Rest Interval (RI) complete a three-minute rep, then a four-minute rep, then descend down to three minutes, two minutes, and finish with a one-minute rep, all with the corresponding Rest Interval (RI) done afterward.

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. 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

If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: FTP Test

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

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