Wednesday Windtrainer Workout: Base-Building Bike Trainer Pyramids - Coach Ray

Coach Ray

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Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Base-Building Bike Trainer Pyramids

Riding close to your Threshold will help tolerate riding at that intensity more easily. 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 the team at TriBy3 Multisport in an article published on Triathlon.com. To read the original article click here.

Base-Building Bike Trainer Pyramids

  • 5min Warm Up Level II;
  • 5min Level III;
  • 5min Level II;
  • 2 Sets of:
    • 4 min at 85% (Level III);
    • 3 min at 90% (Level III);
    • 2 min at 95% (Level IV);
    • 1 min at 105% (Level IV);
    • 2 min at 95% (Level IV);
    • 3 min at 90% (Level III);
    • 4 min at 85% (Level III);
    • 3min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a 15 minute Warm Up (WU). Start with five minutes at Level II, before increasing to Level III for a further five minutes before completing the Warm Up (WU) with another five minutes at Level II.

The main set primarily targets power intensities but you can also ride at the higher or lower end of the respective Level indicated if you don’t have access to a power metre. There are two pyramid sets building up in intensity (with a conversely shorter interval).

Start by riding for four minutes at 85% (Level III) of your Functional Threshold Power (FTP), then increase your effort to 90% (Level III) for three minutes. Continue to increase your intensity to 95% (Level IV) for two minutes with a single minute at 105% (Level IV). Then work your way down the intensity again with two minutes at 95% (Level IV), three minutes at 90% (Level III) and four minutes at 85% (Level III).

Spend three minutes riding at Level II for your Rest Interval (RI) and then repeat the pyramid a second time through.

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.

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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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