Windtrainer Session

Wednesday Windtrainer Workout: RCUK’s Cadence Session

This session is perfect for improving your ability to spin and maintain a high cadence. 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 Cadence Session

  • 10min WU Level II;
  • 12min (alternate 60sec at 90RPM, 60sec 120RPM), 10min Level II RI;
  • 12min (alternate 60sec at 100RPM, 60sec 120RPM);
  • 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 two twelve-minute reps interspaced with ten minutes of riding at Level II for a Rest Interval (RI). Within the first twelve minutes alternate each minute at a cadence of 90Rpm and 120 Rpm for the duration of the twelve minutes. For the second rep alternate each minute at a cadence of 100Rpm and then 120 Rpm.

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.

Join over 2,410 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: 4x 10 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.