Wednesday Windtrainer Workout: Shayne Gaffney's Sweet Spot - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Shayne Gaffney’s Sweet Spot

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 a short 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. Today’s workout goes a bit longer than the normal 60 minutes. 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 another coach Shayne Gaffney from GC Coaching, you can read his article here.

Shayne Gaffney’s Sweet Spot

  • 10min WU Level II;
  • 3x 30sec Level IV, 30sec Level II RI;
  • 2x 20min Level IV, 4min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) by riding at Level II for ten minutes. Continue the warm up to get the HR elevated and show the body some small amounts of intensity prior to the main set by completing three, 30 second spin ups (110+ Rpm) into Level IV intensity, follow each rep with a 30 second Rest Interval (RI).

The workout is made up of two reps of 20 minutes at Level IV (sweet spot is closer to the bottom end of Level IV) using a cadence above 90 Rpm, with a four minute Rest Interval (RI) at Level II between each set.

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.

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.


    • Thanks Shayne that was Qwik. I was just about to send you a message to say your post has inspired this week’s Wednesday Windtrainer Workout post on my site. Thanks.


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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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