Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 5x 10 minute Sweet Spot Intervals

Sweet Spot intervals are a great way to increase your tolerance to riding hard.  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 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.

5x 10min Sweet Spot Intervals

  • 10min WU Level II;
  • 5x 10min Level IV, 2:30min 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. Ride for a minimum of 10 minutes.

The main set: ride hard for ten minutes at Level IV, then ride easily at Level II for two and a half minutes as your Rest Interval (RI).  Repeat this set a total of five times.

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

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi Coaching.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly 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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