Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Cycling Weekly’s Double Russian Step

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 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 Russian Steps

  • 10min 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;
  • 5min Level II RI;
  • 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;
  • 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 two sets each with 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 a 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).

Take a five minute Rest Interval (RI) at Level II riding gently prior to the second set.

The second set is simply a repeat of the first set.

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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