Windtrainer Sesison

Wednesday Windtrainer Workout: Bethany’s Bike Trainer Intensity Mix-Up

In any race situation, you are likely to have to ride at varying intensities. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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 Bethany Rutledge owner and head coach at Energy Lab, a power cycling studio in Atlanta, Georgia. It was originally posted as an article on click here to read the original article.

Bethany’s Bike Trainer Intensity Mix-Up

  • 15min Warm Up all Level II;
    • 4min Level II;
    • 4x 1min cadence 95+rpm, 30sec Level II RI;
    • 4x 30sec SLD
    • 1min Level II;
  • 3x 7min Level III, 1min Level II RI;
  • 3min Level II;
  • 8x 40sec Level V, 20sec Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of 15 minutes of easy riding at Level II. This 15-minute starts off with four minutes of riding at Level II, before incorporating some higher cadence work.

Ride at a cadence greater than 95 RPM but still at Level II (so make sure you are in an appropriate gear) for a minute. After each rep cruise at Level II for 30 seconds at any cadence before increasing your cadence for the next rep. Complete a total of four reps.

Next up unclip one foot and ride a single leg drill, focussing on pedalling in circles for the entire pedal stroke for 30 seconds. Swap to the other leg for the next 30 seconds. Complete four reps, two on each side.

Finish off the 15-minute Warm Up (WU) with a minute of riding at Level III.

The main body of the workout is made up of two sets. The first is at Level III, and the second is at Level V.

The first set is made up of three reps of seven minutes duration at Level III, with a one-minute Rest Interval (RI) between reps ridden at Level II.

Between sets ride for three minutes at Level II.

The last set is made up of eight reps, riding as hard as you can at Level V for 40 seconds, followed by a 20-second Rest Interval (RI) at Level II.

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

To assist with your recovery, do ten minutes of stretching.

With COVID-19 affecting things, if you are keen to join me in doing this session online. I will be doing a Facebook live session later this week on the Qwik kiwi / Coach Ray Facebook page at:

  • Pacific Standard Time 2 pm Thursday 02-April-2020,
  • Eastern Standard Time 5 pm Thursday 02-April-2020,
  • Greenwich Mean Time midnight 11 pm Thursday 02-April-2020,
  • Western Australia 5 am Friday 03-April-2020,
  • Eastern Australia 8 am Friday 03-April-2020, or
  • NZ time 10 am Friday 03-April-2020.

There is no cost to join in – it’s totally FREE

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 for my informative newsletter.

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

Price: $ 0.00

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

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