Wednesday Windtrainer Workout: Justin Chester TriCoach's Four-Minute Trainer Intervals - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Zwift Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Justin Chester TriCoach’s Four-Minute Trainer Intervals

Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. 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 session comes from an article published on Triathlon.com. To read the original article click here.

Justin Chester TriCoach’s Four-Minute Trainer Intervals

  • 10min Warm Up Level II;
  • 4x 30sec Level IV, 30sec Level II RI;
  • 5x 4min Level V, 4min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II.

Prior to the main set complete a set of four 30 second intervals, riding at Level IV. After each rep ride at Level II for 30 seconds as your Rest Interval (RI).

The main set involves completing a set of five reps at Level V for four minutes. Between each rep ride at a high cadence (90-110Rpm) at Level II for four minutes as your Rest Interval (RI).

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

Finish with ten minutes 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 coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

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

I have launched a new coaching service in the coming weeks and am now offering Initial Memberships at the lowest price that they will ever be offered for. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $67 and gain access to Training Plans for beginner and recreational athletes:

  • All distances of Triathlon (including both Ironman and Ironman 70.3);
  • Full and Half Marathon’s, 5km & 10km running events;
  • Century and 40km TT cycle events;
  • Mountain Biking events and tours;
  • Swim training plans;
  • Strength training; and
  • Getting started with both swimming and running.

If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.

Normally I charge NZ$500 per month for my coaching but you’ll get the advantage of:

  • A dedicated training plan on Training Tilt (value $500)
  • Access to a fortnightly group coaching call (value $30 per call x2 = $60)
  • The event Training Bible (value $37 for each event plan)
  • Access to my popular Top 10 Healthy RecipeseBook ($27)
  • Access to my popular 7 Secrets of Endurance Training Success eBook ($17)
  • The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)

That’s a total value of over $641, and you will only pay $67 per month. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.

This price will be grandfathered for you at the low price for as long as you remain a member.

Click here to join now:

LEAVE A RESPONSE

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: