Cycling Session

Wednesday Windtrainer Workout: Jon’s Mix on Zwift

This is a windtrainer session that is great for 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 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 it is 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

  • 6min 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;
  • 5min 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 ten minutes. Note: Zwift does 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 workup is made up of 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, and 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 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 low intensity (Level II) for at least ten minutes. Note: Zwift only does 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 of stretching to assist with the recovery.

Here is my data from doing this workout:

If you would like further advice feel free to contact me.

I am the Head Coach and 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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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “Jon’s Mix on Zwift” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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