Wednesday Windtrainer Workout: Danny van Poppel's Hardest Session - Coach Ray

Coach Ray

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Windtrainer Session
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Wednesday Windtrainer Workout: Danny van Poppel’s Hardest Session

This is a windtrainer session that is great for a developing your top end power. It is very short session but very SHARP.  It is perfect for 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 session is inspired and based on a comment from Danny van Poppel from Lotto NL Jumbo in an interview with GCN at Stage 1 of the Vuelta Espana:

Danny van Poppel’s Hardest Session

  • 10min Level II WU;
  • 2x 30sec Level V, 3:30min Level II RI;
  • 10min Level II;
  • 3x 20sec Level V, 3:40min 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.

This workout is made up of two sets. The first set involves two reps at your absolute MAX Level V for 30 seconds. This is followed by a three and a half minute Rest Interval at Level II.

Prior to the second set complete ten minutes of riding at Level II to recover from the efforts, so make sure your efforts within the sets are your absolute MAX and nothing less.

The second set is made up of three reps of 20 seconds at Level V, absolute MAX again. Follow each rep with three minutes and 40 seconds riding at Level II for your Rest Interval (RI).

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 coachray@coachray.nz 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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