Wednesday Windtrainer Workout: Half Ironman Specific Session

This session is designed to enhance your ability to maintain a steady state at threshold for the 90km bike leg of a half Ironman event. Although this session is designed specifically for triathletes, any cyclist competing in an event that is a similar distance or duration will benefit, especially if it involves a solo effort such as a marathon mountain biking event or a road cyclist who intends breaking away or potentially won’t stay with the bunch.

Each Wednesday I’ll post a windtrainer session that you can do in about 60 minutes (this week is a bit of an exceptions as this workout is longer) 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 WorkoutThis session was inspired by an article in Joe Friel & Jim Vance’s Triathlon Science book.

Half Ironman Specific Session

  • 10min WU Level II;
  • 3x 30min Level III, 10min 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.

The main set involves riding at Level III (Friel & Vance suggest 80-85%) for three reps of 30 minutes duration. Inter-space the efforts with a ten minute Rest Intervals (RI) of 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.

Wednesday Windtrainer Workout: 3x 5 minute Threshold 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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