Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: TrainerRoad’s Garrowby

Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near threshold with minimal rest. This session is perfect 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 a friend of mine having woken up this morning and seen a great image on Strava of his ride. Thanks for that Andrew. He rode Trainer Road‘s Garrowby workout last night.

TrainerRoad’s Garrowby

  • 3min WU Level II;
  • 3min WU Level III;
  • 3min WU Level IV;
  • 3min WU Level II;
  • 3 sets of:
    • 5x 3min Level IV, 30min Level II RI;
    • 3min Level II RI between Sets;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) by riding at Level II for three minutes, then increase to Level III for a further three minutes and then another three minutes at Level IV. Round out the Warm UP (WU) with three minutes at Level II.

The workout is made up of three sets, each of which includes five reps of three minutes at Level IV, with a 30 second Rest Interval (RI) at Level II between each rep. Between sets take a three minute Rest Interval (RI) riding at Level II.

Conclude the workout with a Cool Down (CD) at a low intensity (Level II) for a minimum of ten minutes.

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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