Windtrainer Session

Wednesday Windtrainer Workout: Matt Bottrill’s Intensity Mix

Spending time riding at different intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. 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 Intensity Mix

  • 20min WU Level II;
  • 3x 15sec Level V, 4min Level II RI;
  • 3x 1min Level V, 4min Level II RI;
  • 3x 7min Level IV, 5min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

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

There are three main sets and they start with three reps riding at Level V for fifteen seconds. Cruise at Level II for four minutes after each rep.

The next set is made up of three reps of a minute at Level V. Once again ride for four minutes at Level II after each rep.

The final rep is also three reps, but this time they are for seven minutes duration at Level IV. Pedal gently at Level II for five minutes after each rep.

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

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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