Windtrainer Session

Wednesday Windtrainer Workout: Threshold Efforts

This is a great threshold workout that will build your fitness. 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.

Threshold Efforts

  • 10min WU Level II;
  • 2x 5min Level IV, 1min RI Level II;
  • 5min Level II;
  • 3x 2min Level IV, 30sec RI Level II;
  • 5min Level II;
  • 6x 1min Level V, 30sec RI;
  • 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.

There are three main sets to complete with five minutes of easy pedalling in between.

The first main set is two, five-minute efforts at Level IV with a one-minute Rest Interval (RI) at Level II between the reps. After the second rep ride at Level II for five minutes to recover prior to the next main set.

The second main set is three reps of two minutes duration at Level IV (ride at the upper end of Level IV bordering on Level V) and between the reps take a 30-second Rest Interval (RI) at Level II. After the final rep ride at Level II for five minutes to recover prior to the next main set.

The third main set is six reps of one-minute duration at Level V with a 30-second Rest Interval (RI) at Level II between reps.

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 – 8x 4min

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