Windtrainer Session

Wednesday Windtrainer Workout: CTS Over/Under Intervals

This workout will develop your ability to ride harder when already riding hard, such as when you are in a breakaway and need to take your pull on the front or surging up a hill during a time trial or triathlon. This is a perfect workout for road cyclists, as well as Mountain Bikers and 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.

The inspiration for this workout comes from an article written by Jim Rutberg of CTS Coaching. Click here to read the article.

CTS Over Under Intervals

  • 10min CTS WU;
    • 3min Level II,
    • 1min Level II (100+rpm),
    • 1min Level II,
    • 1min Level V (100+rpm),
    • 1min Level II,
    • 1min Level V (100+rpm),
    • 2min Level II,
  • 3x 9min Over/Under Intervals, 4min Level II RI;
    • 2min Level IV,
    • 1min Level V,
    • 2min Level IV,
    • 1min Level V,
    • 2min Level IV,
    • 1min Level V,
  • 10min Level II CD;
  • 10min Stretching

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

This workout uses a Warm Up (WU) that includes a range of intensities to prepare you for the intervals that will follow. Start off with three minutes of riding at Level II before increasing the cadence to above 100 Rpm without increasing your effort (change down gears if you need to). Ride for a further one minute at Level II, before increasing your effort to Level V and your Cadence to above 100 Rpm for a minute. Ride easy, at Level II for a minute before another minute at Level V with the cadence above 100 Rpm. Conclude the Warm Up (WU) with two more minutes of riding at Level II.

The main set is made up of three reps of nine minutes Over/Under Intervals with a four-minute Rest Interval (RI) between reps. The Over/Under Intervals get you to interspace hard efforts with harder efforts. Within the interval, you will ride at Level IV for two minutes prior to increasing your effort to Level V for one minute. Repeat this three times for a total of nine minutes. Once you’ve done the nine minutes ride at Level II for four minutes for your Rest Interval (RI) before completing the remaining reps.

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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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If you enjoyed this workout, here is a similar session I published last year.

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