Windtrainer Session

Wednesday Windtrainer Workout: Lance Watson’s Speedplay B

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to cycle fast. It is perfect for road cyclists and mountain bikers, as well as draft legal triathletes.

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 workout is based on a Running workout that I wrote about a couple of months ago:

Friday Fartlek Run – Lance Watson’s Speedplay B

Despite being a running workout the time at the various intensities will be a real benefit for cyclists.

Lance Watson’s Speedplay B

  • 12min Level II WU;
  • 3min (1 min each at Level III, IV & V), 2min RI Level II;
  • 7min Level IV, 3min RI Level II;
  • 3min Level V, 5min RI Level II;
  • 3min (1 min each at Level III, IV & V), 2min RI Level II;
  • 7min Level IV, 3min RI Level II;
  • 3min Level V;
  • 10min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for twelve minutes.

The main set is made up of three reps (that you repeat twice). The first one is three minutes long and progresses from Level III to Level V, with a minute at each intensity. It is followed by a 2-minute Rest Interval (RI) at Level II to recover.

The next rep is seven minutes long at Level IV and is followed by a three-minute Rest Interval (RI) at Level II.

The last rep is three minutes long at Level V, followed by a five-minute Rest Interval at Level II before repeating the three reps again.  After doing the 3-minute at Level V for the second time, go straight into the 10-minute cooldown.

The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.

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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If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: DiL (Read below to find out what DiL stands for)

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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