Windtrainer Session

Wednesday Windtrainer Workout: Nicole’s Pyramid Session

This is a windtrainer session that is great for a developing your threshold power.  It is perfect for triathletes (Nicole has been training for an Ironman 70.3), 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 session is based on an Instagram post by nicole__runnickersrun earlier in the year.

Nicole’s Pyramid Session

  • 10min Level II WU;
  • 30sec Level V, 30sec Level II RI;
  • 40sec Level V, 40sec Level II RI;
  • 60sec Level V, 60sec Level II RI;
  • 5min Level II RI;
  • 2min Level V, 2min Level II RI;
  • 3min Level IV, 2min Level II RI;
  • 4min Level IV, 2min Level II RI;
  • 5min Level IV, 2min Level II RI;
  • 6min Level IV, 2min Level II RI;
  • 5min Level IV, 2min Level II RI;
  • 4min Level IV, 2min Level II RI;
  • 3min Level IV, 2min Level II RI;
  • 2min Level V, 2min Level II RI;
  • 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.

Straight after the warm up you go into three short reps that have an equal amount of Rest after the rep. Start with 30 seconds at Level V, then the Rest Interval (RI) at Level II for 30 seconds. The second rep is 40 seconds long at Level V, with a 40 second Rest Interval (RI) at Level II. The final rep of this set is one minute long at Level V, to finish this set complete a one minute Rest Interval (RI).

Take a five minute Rest Interval (RI) at Level II prior to commencing the main set.

The main set is made up of nine reps starting with a two minute rep, adding a minute to every rep building up to complete a six minute rep and then descending back down to two minutes. The intensity of these reps is at Level IV with the exception of the first and last reps of two minute duration which are done at Level V. Each rep is followed by a two minute Rest Interval (RI) at Level II.

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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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: Power-Based Steady State Trainer Session I

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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