Cycling Session

Wednesday Windtrainer Workout: Short-Course Trainer Session

Riding at your Threshold will help you tolerate riding at that intensity more easily, then top it off with higher-intensity efforts that will give your top-end power a kick. 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 session comes from Patricia Brant, associate coach at Peaks Coaching Group and a USA Cycling Level 3 coach, in an article published on To read the original article click here.

Zwift Workout

Short-Course Trainer Session

  • 10min Warm Up Level II;
  • 4x 30sec 100+ Rpm, 30sec Level II Rest Interval (RI);
  • 4x 5min Level IV, 3min Level II RI;
  • 5min Level II;
  • 10x 30sec Level V, 30sec Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a ten-minute warm-up (WU) at Level II.

To complete the Warm Up (WU) conduct a set of four, 30-second reps at a high cadence above 100+ Rpm, these aren’t done at a high intensity but at Level II may be drifting into Level III but ensuring you are in a suitable gear to maintain a high cadence above 100 Rpm. Ride for 30 seconds at Level II for your Rest Interval (RI).

The main set is made up of four, five-minute repetitions ride at Level IV. Between these intervals ride for three minutes at Level II for your Rest Interval (RI).

Take a five-minute recovery after the last rep riding at Level II before the final set.

The last set is made up of ten, 30-second reps all ridden at Level V with a 30-second Rest Interval (RI) at Level II.

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 and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes in achieving 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

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