Windtrainer Session

Wednesday Windtrainer Workout: Marni’s Speed Pyramid

This session is a great way to develop your functional threshold power. It is a great session 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 session comes from a workout published by Marni Sumbal of Trimarni Coaching and Nutrition. To read the original article click here.

Marni’s Speed Pyramid

  • 15min Warm Up Level II is made up of:
    • 6min Level II;
    • 5x 30sec Level II Cadence 100+Rpm, 30sec Level II RI;
    • 4min Level II;
  • 1min Level IV, 1min Level II RI;
  • 2min Level IV, 2min Level II RI;
  • 3min Level IV, 3min Level II RI;
  • 4min Level IV, 4min Level II RI;
  • 3min Level IV, 3min Level II RI;
  • 2min Level IV, 2min Level II RI;
  • 1min Level IV, 1min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 15 minutes of easy riding at Level II. This whole warm-up can be split into three segments, the first is six minutes long. Next up comes five reps of 30-second duration riding at a cadence of 100+Rpm, stay in the small chainring and keep your effort at Level II. Between each rep spend 30 seconds cruising for your Rest Interval (RI). The last part of the Warm Up (WU) is to ride for four minutes at Level II to complete the 15-minute Warm Up (WU).

The main set involves completing seven reps at Level IV with an equal amount of time at Level II after the rep for your Rest Interval (RI). Start with one minute and build each rep up by a minute each time. Once you’ve done the fourth rep at four minutes duration, the next three reps decrease in duration by one minute until you are back down to one minute.

Conclude the intervals with ten minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your 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. 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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