Wednesday Windtrainer Workout: Zwift's The Wringer - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Zwift’s The Wringer

This is a windtrainer session that is great for a developing top end VO2 Max Power.  It is perfect for triathletes, road cyclists and mountain bikers alike.

Each Wednesday I’ll post a Wind Trainer session 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 though an Instagram post from markkenna:

Zwift’s The Wringer

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

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten 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 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 30 seconds etc…. until the Rest Interval (RI) after the eleventh rep is one minute and 50 seconds. After the twelfth and final rep go straight into the Cool Down (CD).

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

Finish with 10 minutes 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.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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