Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Bike Radar’s FTP Improver

This is a great workout for developing your FTP. This is perfect for road cyclists, triathletes and mountain bikers.

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 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 one published on Bike Radar, view the original article here.

Bike Radar’s FTP Improver

  • 10min Warm Up Level II;
  • 5min Level III;
  • 3min Level IV;
  • 2min Level V;
  • 2min Level II RI;
  • 4x 1min Level IV, 1min level V;
  • 2min Level II RI;
  • 8min Level IV (alternate between standing and seating every 60sec), 2min Level II RI;
  • 4min Build from Level II to Level V (Cad 60rpm), 2min Level II RI;
  • 8x 20sec Level V, 10sec Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The workout is made up of four sets that are eight minutes in duration and are followed by two minutes at Level II for your Rest Interval (RI)

The first set starts with five minutes riding at Level III, then increase the effort to Level IV for three minutes and then a final two minutes (to make a total of eight minutes) at Level V. Spend two minutes riding gently at Level II for your Rest Interval (RI).

The second set involves four reps of a minute at Level IV, interspaced with a minute at Level V (yep this one is going to hurt). Ride at Level II after you have done four reps at both intensities totalling eight minutes. Take a two minute Rest Interval (RI) at Level II.

The third set involves riding at Level IV for the eight minutes but alternate each minute, one minute standing and the next minute seated. Once again take a two minute Rest Interval (RI) at Level II at the conclusion of the set.

The fourth set is made up of two sub-sets each four minutes each. The first four minutes is made up of building your intensity across those four minutes to spend the final 60 seconds at Level V, maintaining a low cadence of 60 Rpm!! Before the next sub-set take a two minute Rest Interval (RI) at Level II. The second sub-set also accumulates four minutes of work split up into eight, 20 second Level V reps, with only a ten second Rest Interval (RI) at Level II between reps.

Finish the ride with ten minutes riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes stretching.

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. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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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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