Wednesday Windtrainer Workout: Speed Pyramid - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

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 session 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 over consuming 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 afterwards.

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

Finish with ten minutes 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 to my informative newsletter.

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

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


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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