Wednesday Windtrainer Workout: Boiling Frogs

Spending time riding at your Time Trial (TT) effort will help enhance your Threshold efforts (and is a good way to burn off the Christmas spirit). Use this workout to boost your speed and endurance. This 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.

This workout was devised by Lindsay Zemba Leigh of No Limits Endurance Coaching as  Christmas Season Special.

Boiling Frogs

  • 10min WU Level I;
  • 10min Level II;
  • 10min Level III;
  • 10min Level IV;
  • 10min CD Level II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level I. Ride for a minimum of 10 minutes.

Over the next 30 minutes, you will build your intensity by riding for ten minutes at each of Level II, Level III, and then Level IV.

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

Finish with 10 minutes of stretching to assist with the recovery.

Here is the data from when I have done this 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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