Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Bicycling Mag’s Ladder Intervals

This is a windtrainer session that is great for a developing your specific race fitness which will help you deal with surges in pace and effort. Although targeted towards road cyclists, mountain bikers and draft-legal triathletes, it is also a good off season fitness session for other triathletes.

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 in Bicycling Magazine the original article can be found here.

Bicycling Mag’s Ladder Intervals

  • 10min Level II WU;
  • 4min Level III;
  • 3min Level IV;
  • 1min Level V;
  • 5min Level II RI;
  • 1min Level V;
  • 3min Level IV;
  • 4min Level III;
  • 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 is made up of two reps. Each rep is eight minutes long. For the first rep start with four minutes at Level III, then increase to Level IV for three minutes and then finish with a minute at Level V. Take a five minute Rest Interval (RI) at Level II, then get into the last rep which is the opposite of the first. Start with one minute at Level V, then three minutes at Level IV, and finish the rep with four minutes at Level III.

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 last year.

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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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