Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: What Can Runners Teach Cyclists?

This workout will develop your VO2 Max with short sharp bursts of speed followed by recovery periods of the same duration. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all 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 modified from a popular runner’s Fartlek session known as Mona Fartlek after Steve Moneghetti, an Australian runner, who won medals at the Commonwealth Games in 1986, 1990, 1994 and 1998. His first marathon was at the Edinburgh Commonwealth Games where he won the bronze medal. He is still the record holder for Sydney’s City to Surf run which he set 25 years ago.

Mona Fartlek

  • 10min Level II WU;
  • 2x 90sec FAST Level V, 90sec Float Level II RI;
  • 4x 60sec FAST Level V, 60sec Float Level II RI;
  • 4x 30sec FAST Level V, 30sec Float Level II RI;
  • 4x 15sec FAST Level V, 15sec Float Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The definitions for training intensities can be found in this article.

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 sets are made up of a number of short reps with a light cruise in between of the same duration.

The first one is made up of two reps of 90 seconds duration at Level V, with a 90 second cruise at Level II for your Rest Interval (RI). Keep your cadence high through out these.

The second set is made up of four 60 seconds repeats at Level V, with a 60 second cruise at Level II for your Rest Interval (RI).

The third set is made up of four 30 seconds repeats at Level V, with a 30 second cruise at Level II for your Rest Interval (RI).

The final set is made up of four 15 seconds repeats at Level V, with a 15 second cruise at Level II for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity riding at 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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