Wednesday Windtrainer Workout: Time-Crunched, Mixed-Energy Systems Ride - Coach Ray

Coach Ray

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Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Time-Crunched, Mixed-Energy Systems Ride

This workout is the perfect session to develop a range of cycling intensities. It is great for all cyclists, including mountain bikers and triathletes but especially for road cyclists.

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;
  • 5min Level III, 5min Level II RI;
  • 2x 5min Level IV, 5min Level II RI;
  • 10x 20sec Level V, 10sec 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 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.

There are three main sets, so start off with five minutes at Level III, then decrease the intensity for a five minute Rest Interval (RI) at Level II. You’ll feel fresh, but will need to draw on this recovery later in the session.

Next up is a set of two reps five minutes long at Level IV, with a five minute Rest Interval (RI) after each rep.

The last set is made up of ten reps at Level V.  These reps are 20 seconds long with only a ten second Rest Interval (RI) between each rep at Level II, spinning the legs over ready to smash it hard again in a few seconds.

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.

This session is based on one by Laura Henry a coach with Team MPI in New York. If you want to read the original article click here.

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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