Windtrainer Session

Wednesday Windtrainer Workout: Sprint Tri Threshold Session

This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is designed specifically for Sprint Triathletes, any cyclist competing in an event that will take 30-45min of riding such as road cyclists and mountain bikers can benefit.

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.

Windtrainer Workout

This session was inspired by an article in Joe Friel & Jim Vance’s Triathlon Science book.

Sprint Tri Threshold Session

  • 10min WU Level II;
  • 2x 15min Level IV, 5min RI Level II
  • 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 includes two reps of 15 minutes duration at Level IV with a five-minute Rest Interval (RI) at Level II between the two 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: 3x 10min Threshold

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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