Wednesday Windtrainer Workout: Michael Gallagher's FTP-Expander Bike Intervals - Coach Ray

Coach Ray

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

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

Alison Freeman’s Actual Sweet Spot Bike Intervals

  • 10min WU Level II;
  • 3x
    • 2min Level IV-,
    • 1min Level IV+,
    • 2min Level IV-,
    • 1min Level IV+,
    • 2min Level IV-,
    • 1min 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 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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