Windtrainer Session

Wednesday Windtrainer Workout: Ladder

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 as it simulates riding hard to either chase down or to create a break.

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.


  • 10min WU Level II;
  • 4min Level IV;
  • 3min Level V;
  • 1min Level V+;
  • 5min Level II RI;
  • 1min Level V+;
  • 3min Level V;
  • 4min Level IV;
  • 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 Main Set is effectively made up of two reps. The first one starts off with four minutes of riding at Level IV, then increasing your effort for three minutes to Level V, then finish with another minute this time riding as hard as you can. Take five minutes of gentle riding at Level II for your Rest Interval (RI).

After the Rest Interval (RI) complete the opposite of the first rep. Start with one minute as hard as you can, then ride for another three minutes at Level V, and then after that four minutes at Level IV.

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.

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 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: Chris Carmichael’s HillSprints™

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

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