Windtrainer Session

Wednesday Windtrainer Workout: Preparing for Fast Starts

This ride will develop both your VO2 max and threshold intensities to enable you to start fast and then maintain the effort as you get to the single track for mountain bikers, catch up to the lead bunch in a draft-legal triathlon or get into an early break for road cyclists. This is great for all cyclists especially mountain bikers and short-course, draft-legal 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.

For this week’s session, you will need a bit more than the normal hour as it will take just over 1:30hr to complete. Inspiration for today’s session comes from Taylor Thomas of Thomas Endurance Coaching.  The full article can be found here.

Prepare For Fast Starts

  • 20min WU Level I;
  • 6x 45sec Level V+, 2min Level II RI;
  • 10min Level III;
  • 4x 3min Level IV, 1min Level V, 2min Level II RI;
  • 20min CD Level I;
  • 10min Stretching

Start the workout with a Warm Up (WU) of twenty minutes of easy riding at Level I.

This session includes two main sets. The first set is made up of six reps sprinting as hard as you can (Level V+) for 45 seconds, then taking a two-minute Rest Interval (RI) at Level II.

Prior to the second set spend ten minutes riding at Level III. It’s not a Rest Interval (RI) per se, but it is a decrease in intensity.

The second set is made up of four reps. Each rep starts off with three minutes at Level IV before lifting the intensity to Level V for one minute, before taking a two-minute Rest Interval (RI) at Level II.

Conclude the workout with 20 minutes of riding at Level I for your Cool Down (CD).

Finish with ten minutes of stretching to assist with your 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: 4x 15 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.

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