Windtrainer Session

Wednesday Windtrainer Workout: RCUK’s Strength Session

This session is perfect for developing leg strength by getting the fast twitch muscle fibres really firing to develop your hill climbing ability. This will benefit all cyclists whether a road cyclists, a triathlete, or mountain bikers.

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.

This session was inspired by a session by Road Cycling UK. You can visit their page here.

RCUK’s Strength Session

  • 10min WU Level II;
  • 10min Level III 60Rpm, 5min Level II RI 90-100Rpm;
  • 10min Level III 55Rpm, 5min Level II RI 90-100Rpm;
  • 10min Level III 50Rpm;
  • 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 involves three, ten-minute reps at Level III, each riding at a progressively lower cadence. 60Rpm for the first rep, 55Rpm for the second rep, and 50Rpm for the third. Between these intervals ride at Level II at 90-100Rpm for five minutes for your Rest Interval (RI)

Conclude the ride with a Cool Down (CD) of ten minutes riding at levels I-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: 4x 8 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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