Cycling Session

Wednesday Windtrainer Workout: Zwift’s The Wringer

This is a windtrainer session that is great for developing top-end VO2 Max Power.  It is 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 available on the Zwift platform.  More details can be found here

I first became aware of this particular workout through an Instagram post from markkenna:

Zwift’s The Wringer

  • 8min Level I-IV WU;
  • 30sec Level V++, 2:40min Level I RI;
  • 30sec Level V++, 2:35min Level I RI;
  • 30sec Level V++, 2:30min Level I RI;
  • 30sec Level V++, 2:25min Level I RI;
  • 30sec Level V++, 2:20min Level I RI;
  • 30sec Level V++, 2:15min Level I RI;
  • 30sec Level V++, 2:10min Level I RI;
  • 30sec Level V++, 2:05min Level I RI;
  • 30sec Level V++, 2:00min Level I RI;
  • 30sec Level V++, 1:55min Level I RI;
  • 30sec Level V++, 1:50min Level I RI;
  • 30sec Level V++;
  • 5min Level I-II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity building from Level I through to Level IV over eight minutes.

The main set is made up of twelve reps at Level V (absolute MAX) for 30 seconds. After each rep, your Rest Interval (RI) gets slightly shorter by five seconds for each rep. The first one is two minutes and 40 seconds long, the second Rest Interval (RI) is two minutes and 35 seconds, then two minutes and 30 seconds, etc…. until the Rest Interval (RI) after the eleventh rep is one minute and 50 seconds. After the twelfth and final rep goes straight into the Cool Down (CD).

The Cool Down (CD) is at low intensity (Level I-II) for a minimum of five 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 and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialize 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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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and click on “Zwift’s The Wringer,” then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

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

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

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When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

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