Windtrainer Session

Wednesday Windtrainer Workout: Bicycling’s 10-Second Intervals for Efficiency

This is a windtrainer session that is great for developing your specific bike speed and efficiency.  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 session is inspired by an article from Bicycling mag.

Bicycling’s 10-Second Intervals for Efficiency

  • 15min Level II WU;
  • 20x 10sec Level V Cadence 90-110Rpm, 20sec Level II RI;
  • 5min Level II RI;
  • 20x 10sec Level V Cadence 90-110Rpm, 20sec Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for 15 minutes.

This workout is made up of two sets. These are each made up of 20 reps taking a total of ten minutes. Start with ten seconds of riding as hard as you can in a gear that you can maintain a high cadence of between 90 & 110 Rpm, then take a 20-second Rest Interval (RI) riding at Level II. Repeat this for ten minutes (a total of 20 reps).

Spend five minutes recovering at Level II for your Rest Interval (RI) between sets.

Now it is time to repeat the first set.

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.

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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: 5x 2min VO2 Max Intervals

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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