Windtrainer Session

Wednesday Windtrainer Workout: Michael Gallagher’s FTP-Expander Bike Intervals

Spending time riding just above and just below your Threshold intensity will build your ability to ride at your Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. 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 Michael Gallagher of Rogue Tri Performance. I’ve modified it a little bit. You can read the full article here.

Michael Gallagher’s FTP-Expander Bike Intervals

  • 10min WU Level II;
  • 3x
    • 2min Level IV-,
    • 1min Level IV+,
    • 2min Level IV-,
    • 1min Level IV+,
    • 2min Level IV-,
    • 4min Level II RI,
  • 10min CD Level II;
  • 10min Stretching

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

Complete three reps that are eight minutes long. Alternate between two minutes at the bottom end of Level IV(-)/95% FTP, with a minute at the top end of Level IV(+)/105% FTP until the eight minutes have been completed. After the eight-minute interval take a four-minute Rest Interval (RI) at Level II.

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

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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If you enjoyed this workout, here is a similar session I published 12 months ago.

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