Wednesday Windtrainer Workout: Top-End Bike Power Efforts - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Top-End Bike Power Efforts

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 Emma-Kate Lidbury, in an article published on To read the original article click here. Emma-Kate is a former pro triathlete who has won six Ironman 70.3 titles and two top-10 World Championship results to her name.

Top-End Bike Power Efforts

  • 10min WU Level II;
  • 10min Level III 90-100Rpm;
  • 4x 30sec (5sec out of saddle, 25sec seated) Level V+, 2:30min Level II Rest Interval (RI);
  • 4min Level II;
  • 4x 2:30min Level V, 2:30min Level II;
  • 10min CD Level II;
  • 10min Stretching

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

There are three main sets, the first set is made of a single rep of ten minutes at Level III riding at a cadence of 90-100Rpm.

The second set is made up of four, 30 second reps at Level V+, spend the first five seconds out of your saddle sprinting, then sit down for the remaining 25 seconds of the rep. Between reps take a two and a half minute Rest Interval (RI) riding at Level II to recover.

Prior to the final set spend four minutes pedalling at Level II.

The final set is made up of four, 2:30 minute reps at Level V, with a 2:30 minute Rest Interval (RI) at Level II between reps.

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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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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