Wednesday Windtrainer Workout: Jon's Mix on Zwift - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Jon’s Mix on Zwift

This is a windtrainer session that is great for a developing a range of components of fitness at various intensities.  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 session is inspired by the Zwift workout and a number of blogs describing it:

Jon’s Mix

  • 10min Level II WU;
  • 3x 1min Level V, 1:30 Level II RI;
  • 10sec Level V+, 2min Level II RI;
  • 10sec Level V+, 1:30min Level II RI;
  • 10sec Level V+, 1min Level II RI;
  • 10sec Level V+, 0:30min Level II RI;
  • 10sec Level V+, 5min Level II RI;
  • 10min Level III, 5min Level II RI, 10min Level III;
  • 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. Note: Zwift do a progressive warm up that elevates the intensity over six minutes, but I have extended it out to ten minutes so that you get a thorough Warm Up.

The Main Body of this work up is made up a few different sets.

The first set includes three reps of 60 seconds at Level V, followed by 90 seconds at Level II for your Rest Interval (RI).

Next up is a sequence of five reps at HARD as you can ride for ten seconds. Follow these reps with decreasing Rest Intervals (RI) at Level II.  After the first rep take two minutes for your Rest Interval (RI). A minute, thirty seconds for the next Rest Interval (RI).  Follow that with a minute Rest Interval (RI) for the third rep and then a thirty second Rest Interval after the fourth rep.

After the final rep take a big five minute Rest Interval (RI) at Level II prior to commencing the next set.

The final set is is made up of two, ten minute reps at Level III, with a five minute Rest Interval (RI) at Level II between them.

The Cool Down (CD) is at a low intensity (Level II) for a minimum of ten minutes. Note: Zwift only do a five minute Cool Down, but I have extended it out to ten minutes to ensure a more complete Cool Down.

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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