Windtrainer Session

Wednesday Windtrainer Workout: Stairway to Heaven

This is a windtrainer session that is great to do early in your build-up to develop your fitness. It’s perfect for triathletes, road cyclists, and mountain bikers alike.

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 session from 220 Magazine, you can read the original article here.

Stairway To Heaven

  • 10min Level II WU;
  • 3x 6min (intensity as below), 2min RI Level II;
    • 3min Level III;
    • 2min Level IV;
    • 1min 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 ten minutes.

The main set is made up of three reps all six minutes long. The six minutes are made up of three minutes at Level III, then increase the effort to Level IV for two minutes.  The last minute is then done at Level V. Once you’ve done the six minutes at increasing intensity, take a two-minute Rest Interval (RI) at Level II. Repeat a total of three times.

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

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

Wednesday Windtrainer Workout: Carmichael Field Test

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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