Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals - Coach Ray

Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals

This is a great VO2 Max workout that will boost your top end 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.

I used to do this session as a teenager growing up in Gisborne. I’d often do it on either Ormond Rd or Gladstone Road. My warm up would be from home down to turn right onto Gladstone off Roebuck and I would do a number of intervals heading out towards Campion College. Turning around I’d continue to do them back into town. Sometimes I’d get a red light at Roebuck Rd (there is a roundabout there these days) and be forced to do a sneaky left turn.  Other times I’d keep smashing them all the way into town. Not that I condone running red lights these days, so make sure you choose an appropriate route if doing this session on the open road.

15x 90sec VO2 Max intervals

  • 10min WU Level II;
  • 3 sets of:
    • 5x 90sec Level V, 90sec Level II RI;
    • 5min 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.

Do three sets of the  main set, where you ride very hard (Level V) for 90 seconds, then pedal easily (Level II) for another 90 seconds as a Rest Interval (RI). Repeat this five times within each set. Between each set have five minutes of easy riding at Level II.

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 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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If you enjoyed this workout, here is a similar session I published 12 months ago.

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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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