Wednesday Windtrainer Workout: Andrew Shanks' Steady State Session 3 - Coach Ray

Coach Ray

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Windtrainer Workout
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Wednesday Windtrainer Workout: Andrew Shanks’ Steady State Session 3

This workout will develop your aerobic efficiency. With a small amount work at Level IV you will also develop your aerobic capacity a little too. This session will help you develop that and is great for all cyclists including 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 a workout credited to Andrew Shanks of Dynamo Multisport. It was originally posted as an article on click here to read the original article.

Smooth Pedal Stroke Andrew Shanks’ Steady State Session 3

  • 10min Warm Up Level II;
  • 3x 30sec Level II Cadence 110+Rpm, 30sec Level II Cadence 90-100Rpm;
  • 3min Level II, 2min Level III, 2min Level II;
  • 4x
    • 4min Level III;
    • 2min Level IV;
    • 4min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU). The full Warm Up (WU) is 20 minutes long. Start off riding for ten minutes easy riding at Level II.

Then complete three 30 second high cadence (greater than 110 Rpm) reps. Stay riding at Level II, but make sure you are in easy enough gear to get up to the cadence. After each rep take a 30 second spin also at Level II between 90 & 100 Rpm.

Finish the warm up with three minutes riding at Level II, then increase your effort to Level III for two minutes and then another two minutes back at Level II.

The main body of the workout is made up of four reps. Each rep includes three parts. Ride the first part at Level III for four minutes, then increase up to Level IV for two minutes. Finish each rep with four minutes riding at Level II for your Rest Interval (RI). Complete a total of four reps and then move to the Cool Down (CD).

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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