This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high-intensity efforts. Although targeted toward road cyclists, mountain bikers & draft-legal triathletes, it is a good off-season fitness session for non-draft-legal triathletes.
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 published in Bicycling Magazine the original article can be found here.
Bicycling Mag’s Speed Intervals
- 10min Level II WU;
- 3x 1min Level III Cadence 100+Rpm, 2min Level II RI;
- 5min Level II RI;
- 10-12x 30sec Level V, 30sec 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 is made up of two sets. The first set works on developing your leg speed with high cadence work. There are three reps at a Cadence of greater than 100 Rpm for one minute, with two minutes pedalling at Level II for a Rest Interval (RI) between reps.
Between sets ride at Level II for five minutes for a Rest Interval (RI).
The next set involves 30-second sprints at Level V, with a 30-second Rest Interval (RI) between reps at Level II. Complete ten to twelve reps of these.
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
If you enjoyed this workout, here is a similar session I published last year.
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