Windtrainer Session

Wednesday Windtrainer Workout: Cycling Weekly’s Russian Steps

This is a windtrainer session that is great for developing your top-end power and intensity.  It is perfect for road cyclists and mountain bikers alike, as well as short course 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 a workout published by Cycling Weekly. The original article can be found here.

Cycling Weekly’s Russian Steps

  • 20min Level II WU;
  • 15sec Level V, 45sec Level II RI;
  • 30sec Level V, 30sec Level II RI;
  • 45sec Level V, 15sec Level II RI;
  • 60sec Level V, 60sec Level II RI;
  • 45sec Level V, 15sec Level II RI;
  • 30sec Level V, 30sec Level II RI;
  • 15sec Level V, 45sec Level II RI;
  • 20min 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 twenty minutes.

The Main Body of this workup is made up of seven reps and will take eight minutes to complete. Start with a max sprint at Level V for 15 seconds, then cruise keeping a high cadence in a low gear for 45 seconds at Level II for your Rest Interval (RI). The second rep is 30 seconds long at Level V and followed by a 30-second Rest Interval (RI) at a high cadence and a low gear at Level II. The third rep is for 45 seconds at Level V and is followed by a 15-second Rest Interval (RI) at Level II, spinning in a low gear (yeah I know, it isn’t very long). The next rep is for a full minute at Level V but is then followed by a full minute at Level II for your Rest Interval (RI) at Level II (as always spinning a low gear). The fifth rep is 45 seconds long riding at Level V with a 15-second Rest Interval (RI) at Level II. The sixth rep is only for 30 seconds at Level V followed by 30 seconds at Level II for the Rest Interval (RI). The final rep is only 15 seconds at Level V so give it everything you’ve got. Finish with a 45-second Rest Interval (RI).

The Cool Down (CD) is at low intensity (Level II) for a minimum of twenty 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 2,873 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

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published last year.

Wednesday Windtrainer Workout: 5x 10 minute Sweet Spot 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

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