Wednesday Windtrainer Workout: Kelly Williamson’s Long-Course Trainer Workout B

Riding at 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 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 it is 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.

This series of posts is a little longer than the normal 60 minutes.

The inspiration for this session comes from Kelly Williamson, in an article published on To read the original article click here.

Kelly Williamson’s Long-Course Trainer Workout B

  • 10min Warm Up Level II;
  • 5x 15min Level IV, 4min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

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

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

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

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