Windtrainer Session

Wednesday Windtrainer Workout: 220’s Kitchen Sink

This is a windtrainer session that is great for a range of different components of fitness. It’s a fantastic workout to include some variety and interest into your training whilst it is bleak and glum outside.  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.

220’s Kitchen Sink

  • 10min Level II WU;
  • 10x 30sec Spin Ups Level II 110Rpm+, 30sec Level II 90-100Rpm;
  • 5x 1min Level IV seated 80-90Rpm, 1min Level IV BG standing;
  • 1min Level II RI;
  • 4x 30sec Level V Sprint, 90sec Level II RI;
  • 1min Level II RI;
  • 10min Level IV 90-100Rpm;
  • 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 sets are conducted in four blocks of ten minutes.

The first block is Spin Ups done at Level II. For 30 second spin at a high cadence of at least 110 Rpm or higher, then drop the cadence to 90-100 Rpm for 30 seconds. Repeat a total of ten times, totalling ten minutes.

The second ten-minute set is a simulated mixed hill climb. Start off in a gear riding against a resistance that has you riding at a cadence of 80-90 Rpm at Level IV. After one minute of riding like this change up a couple of gears to a Big Gear (BG), stand up, and continue riding at Level IV for one minute. Repeat a total of five times, totalling ten minutes.

The second ten-minute block starts off with a 60-second Rest interval riding at Level II before moving into a set of four 30-second long Max sprints at Level V. Make sure you have high resistance and are in big gear. Start each sprint from a standing start. Once you get on top of the gear, sit down and keep sprinting to the completion of the 30 seconds. After each sprint, drop the resistance down and ride at Level II for 90 seconds for your Rest Interval (RI). After your fourth Rest Interval (RI) in this set, continue riding for another 60 seconds at Level II to round out the ten-minute block.

The final set is a ten-minute Time Trial (TT) where you maintain Level IV and 90-100 Rpm for a full ten minutes.

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

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

Wednesday Windtrainer Workout: Quad Crusher II

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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