Windtrainer Session

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 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 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 overconsuming 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 throughout these.

The second set is made up of four 60-second 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-second 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 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 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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