Windtrainer Session

Wednesday Windtrainer Workout: Vegan Cyclist’s 40×20 Workout

This session is designed to enhance the repeatability of your top-end sprinting ability. This session will be of great benefit for road cyclists especially those who race criteriums or need to chase down breaks or deal with large surges such as mountain biking or draft-legal triathlons.

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.

I was sitting here on a Tuesday evening watching random YouTube videos when I viewed this video by the Vegan Cyclist:

I wasn’t expecting to be inspired to write an article about any workouts from the video but when I saw the workout I knew I had to post about it. If I’m honest with you I was watching videos to procrastinate from writing articles to load on my website.

Vegan Cyclist’s 40×20 Workout

  • 10min WU Level II;
  • 4 Sets of
    • 4x 40sec Level V+, 20sec Level I 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 overconsuming at Level II. Ride for a minimum of 10 minutes.

The main set is done a total of four times. Each individual set is made up of four reps of 40 seconds of maximum effort at Level V. After the effort, simply coast and do nothing for 20 seconds at Level I (don’t try and do this session on a hilly route, stick to the flat or the windtrainer). Sounds simple but it is taxing for those four reps. After you have done your four reps take a five-minute Rest Interval (RI) riding at Level II for five minutes before the next set. Once you have done all four sets, move to the Cool Down (CD).

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 3x 3min SMSP Intervals

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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