Windtrainer Session

Wednesday Windtrainer Workout: 220’s Tank Emptier

This is a windtrainer session that is great for developing your threshold power or intensity.  This workout is perfect for triathletes, mountain bikers, and road cyclists too.

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.

This session is inspired by a workout of Nik Cook’s published by 220 Triathlon Magazine. the original article can be found here.

220’s Tank Emptier

  • 10min Level II WU;
  • 2x
    • 1min Level V, 4min Level II RI;
    • 2min Level V, 3min Level II RI;
    • 3min Level V, 2min Level II RI;
    • 4min Level V, 1min Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The Warm-Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

The Main Body of this workout consists of two sets, with four different reps. Start the set with one minute of riding hard at Level V then ease off and ride easy at Level II for four minutes for your Rest Interval (RI). The second rep is two minutes long at Level V, with three minutes at Level II Rest Interval (RI). The next rep is three minutes long at Level V, followed by two minutes at Level II for your Rest Interval (RI). The final rep of the set is four minutes long at Level V, followed by only a one-minute Rest Interval (RI) at Level II before you commence the second set.

The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes. 

Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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