Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Zwift Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints

Sprinting generates a large amount of power and uses different energy pathways from longer duration efforts. Within this session there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) 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 Alternative Sprints

  • 10min WU Level II;
  • 3min Level I;
  • 3x 30sec Level IV 115Rpm, 90sec Level I 90Rpm;
  • 2min Level I;
  • 3x 10sec Level V+++, 3min Level I 90Rpm;
  • 3x 20sec Level V++, 4min Level I 90Rpm;
  • 1min Level III;
  • 1min Level IV;
  • 30sec Level V;
  • 10sec Level V+++;
  • 5min Level I 90Rpm;
  • 1min Level III;
  • 1min Level IV;
  • 30sec Level V;
  • 10sec Level V+++;
  • 5min CD Level I;
  • 10min Stretching

Start the workout with a ten minute Warm Up (WU) riding at Level II, followed by three minutes at Level I. Keep your cadence above 90Rpm for the warm up.

First up are three, 30-second reps riding at Level IV and a cadence of 115Rpm. Take 90 second Rest Interval (RI) at Level I and 90Rpm.

Ride for two minutes at Level I to rest up prior to the sprint intervals.

The first set of sprints is made up of three, ten-second reps at Level V+++ with a three minute Rest Interval (RI) at Level I.

The second set of sprints is made up of three, 20-second reps at Level V++ with a four minute Rest Interval (RI) at Level I.

After the last Rest Interval (RI) of the previous set, lift your intensity to Level III for one minute, then another minute at Level IV, then 30 seconds at Level V before finishing with a ten second sprint as hard as you can go.

Take a five minute Rest Interval (RI) at Level I and 90Rpm before repeating the last set again.

Conclude the intervals with five minutes riding at Level I 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.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published previously.

Get my great e-Book that is packed full of my most popular 20 cycling workouts for only $7 (save $20), normally this is $27.

Zwift Sessions

This eBook is a veritable gold mine of workouts that you can do on your trainer, using Zwift or other platforms or even just out on the road.

At the special price of only $7 you will save yourself $20.


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: