Wednesday Windtrainer Workout: 2020 Zwift Academy Aerobic Power - Coach Ray

Coach Ray

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Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 2020 Zwift Academy Aerobic Power

Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. This session gives you plenty of time riding just above 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 Watts On Zwift. I’ve modified it a little bit. You can read the full article here.

2020 Zwift Academy Aerobic Power

  • 9min WU Level II;
  • 3min Level I;
  • 2x 2min Level III 100Rpm, 3min Level I RI;
  • 2x
    • 2min Level IV 90Rpm,
    • 30sec Level V 100Rpm,
    • 3min Level II RI;
  • 2x 5min Level IV 100Rpm, 2min Level II RI;
  • 8min Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a nine minute Warm Up (WU) riding at Level II, followed by three minutes at Level I.

First up are two, two-minute reps riding at Level III and 100Rpm. Take a three minute Rest Interval (RI) at Level I between reps.

Next are two, two-minutes reps at Level IV at 90Rpm. Follow these with 30 seconds riding at Level V and 100Rpm, before taking a three minute Rest Interval (RI) at Level II.

The following set involves two reps at Level IV and 100Rpm for five minutes. Take a two minute Rest Interval (RI) by riding at Level II between efforts. Then finish the session with eight minutes riding at Level IV.

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 previously.

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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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