Windtrainer Session

Wednesday Windtrainer Workout: Bicycling Magazine’s Speed Intervals

This is a windtrainer session that is great for developing your speed.  It is perfect for road cyclists and mountain bikers alike, as well as draft legal triathletes.

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 inspired by an article from Bicycling mag.

Bicycling Magazine’s Speed Intervals

  • 15min Level II WU;
  • 3x 1min Level IV Cadence 100+Rpm, 2min Level II RI;
  • 5min Level II RI;
  • 10-12x 30sec Level V, 30sec 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 fifteen minutes.

This workout is made up of two sets. The first set is basically an extension of the Warm Up and involves three reps of high cadence work (greater than 100 Rpm) at Level IV, followed by a two-minute Rest Interval (RI) at Level II.

Prior to the second set complete five 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 ten to twelve reps of 30 seconds at Level V. Follow each rep with 30 seconds of riding at Level II for your Rest Interval (RI).

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.

Join over 2,775 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

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.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.