Windtrainer Session

Wednesday Windtrainer Workout: 7-1

Mixed-intensity workouts are a great way to build a range of different fitness traits in a single workout.  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.


  • 10min WU Level II;
  • 7min Level IV, 2min Level II RI;
  • 6min Level IV, 2min Level II RI;
  • 5min Level IV, 2min Level II RI;
  • 4min Level V, 2min Level II RI;
  • 3min Level V, 2min Level II RI;
  • 2min Level V, 2min Level II RI;
  • 1min Level V;
  • 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. Ride for a minimum of 10 minutes.

The main set: ride hard for seven minutes at Level IV, then ride easily at Level II for two minutes as your Rest Interval (RI).  Each rep gets shorter by one minute but still maintains the two minutes Rest Interval (RI).

The next rep is six minutes long, then five minutes long, both at Level IV with two minutes of easy riding at Level II for your Rest Interval (RI).  On the next rep increase the intensity to Level V for four minutes, then take your two-minute Rest Interval (RI) at Level II, then three minutes, two minutes, and then finally your last rep of one-minute duration. All these reps are done at Level V. In the two-minute Rest Interval (RI) keep the cadence above 90rpm and spin out the legs to make the most of them. This is a tough workout.

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.

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.

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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: 20/15/10/5min

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