Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Bike Radar’s Pyramid Scheme

The ability to ride at and sustain threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

Each Wednesday I’ll post a windtrainer 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 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.

Inspiration for today’s session comes from Nik Cook from Bike Radar, the original post can be found here.

Pyramid Scheme

  • 10min WU Level II;
  • 3x
    • 1min Level IV, 1min Level II RI;
    • 3min Level IV, 1min Level II RI;
    • 5min Level IV, 1min Level II RI;
    • 3min Level IV, 1min Level II RI;
    • 1min Level IV, 1min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II. This is slightly different from the Warm Up (WU) that Nik utilises.

The workout involves three sets, each made up of five reps conducted in a pyramid format.

Start the first rep with one minute at Level IV maintaining a cadence above 90+ Rpm. Follow this up with a one minute Rest Interval (RI) at Level II.

The second rep is three minutes long at Level IV also at 90+ Rpm, and followed with a one minute Rest Interval (RI) at Level II.

The third rep is five minutes at Level IV, at 90+ Rpm. As with the previous reps follow this with a one minute Rest Interval (RI) at Level II.

The fourth rep is back down to three minutes in duration at Level IV and at 90+ Rpm. Follow this with one minute at Level II for your Rest Interval (RI).

The fifth rep is back to the one minute rep at Level IV at 90+ Rpm. Once again you only get a one minute Rest Interval (RI) at Level II before the next rep.

Repeat these five reps a total of three sets worth.

Although Nik has a nine minute Cool Down (CD), I do recommend a full ten minute Cool Down (CD) riding at Level II.

Finish with ten minutes 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 Coaching.

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

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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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