Zwift Workout

Wednesday Windtrainer Workout: Matt Bottrill’s Descending Intervals

Spending time at your VO2 Max will develop your top end speed and power. 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. This weeks session is a bit longer.

The inspiration for this session comes from Matt Bottrill, in an article published on To read the original article click here. Matt is a cycling coach who has worked with pro triathletes like Tim Don and Tim O’Donnell.

Matt Bottrill’s Descending Intervals

  • 15min Warm Up Level II;
  • 4x 4min Level V, 4min Level II RI;
  • 3x 3min Level V, 3min Level II RI;
  • 2x 2min Level V, 2min Level II RI;
  • 1x 1min Level V;
  • 15min Cool Down Level II;
  • 10min Stretching

Start the workout with a 15 minute Warm Up (WU) at Level II.

The main set is four sets, starting with four, four-minute reps at Level V, with a four minute Rest Interval (RI) at Level II after each rep.

The second set is made up of three, three-minute reps at Level V, with a three minute Rest Interval (RI) after each rep.

Next up are two reps of two-minutes at Level V, with a two minute Rest Interval (RI) after each rep.

Finish with a single one-minute rep at Level V.

Conclude the intervals with fifteen 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 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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