Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Cycling Weekly’s Turbo Threshold Session

This is a windtrainer session that is great for developing your threshold power or intensity.  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 me as your coach I 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 a workout published by Cycling Weekly. The original article can be found here.

Cycling Weekly’s Turbo Threshold Session

  • 10min Level II WU;
  • 10min Level III, 5min Level II RI;
  • 2x 5min Level IV, 1min Level II RI;
  • 5min Level II RI;
  • 3x 2min Level IV, 0:30sec Level II RI;
  • 5min Level II RI;
  • 6x 1min Level V, 0:30sec 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 ten minutes.

The Main Body of this work up is made up of four sets.

The first set is a single rep of ten minutes riding at Level III, then recover at Level II for five minutes for your Rest Interval (RI).

This is then followed with two, five minute reps at Level IV with a one minute Rest Interval (RI) at Level II between them. Follow it up with five minutes riding at Level II for a Rest Interval (RI) between sets.

The third set is three reps of two minute duration at Level IV, with only 30 seconds between reps at Level II for your Rest Interval (RI). Once again after you’ve completed the set take five minutes riding at Level II for your Rest Interval (RI) between sets.

The final set is made up of six reps, all one minute duration and these are done at Level V.  Take a 30 second Rest Interval (RI) at Level II between reps.

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 last year.

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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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