Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 220’s Welcome To Hell

This is a windtrainer session that is great for a developing your threshold power or intensity.  Although targeted at Olympic distance triathletes it will also benefit other triathletes (particularly Half Ironman or Ironman 70.3), mountain bikers and road cyclists too.

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 220 Triathlon Magazine. the original article can be found here.

220’s Welcome to Hell

  • 10min Level II WU;
  • 8x 4:30min Level IV, 30sec Level V;
  • 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 out is riding at Level IV for 40 minutes. In the last 30 seconds of every five minute block perform a max sprint at Level V. There will be a total of eight sprints to complete. Hence the name Welcome to Hell.

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 previously.

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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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