Wednesday Windtrainer Workout: Threshold Power Bike Intervals - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Threshold Power Bike Intervals

Threshold Power is important for all cyclists, including triathletes (especially draft legal athletes) and mountain bikers. This session will help you develop that but bring your A game as this session is both physically and mentally tough.

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 an article last year by Marilyn Chychota from Marilyn Chychota Coaching on I’ve modified it a little bit. You can read the full article here.

Threshold Power Bike Intervals

  • 10min WU Level II;
  • 3x 45sec (15sec Level III, 15sec Level IV, 15sec Level V), 2:15min Level II RI;
  • 4x 4min Level V Cadence 72-90Rpm, 4min Level II RI;
  • 10min Level II;
  • 20min (5min Level III, 5min Level IV-, 5min Level IV+, 5min Level V);
  • 10min CD Level I;
  • 10min Stretching

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

Build some intensity into the workout with a set of three 45 second reps. Within these reps build your intensity with fifteen seconds at each of Level III, Level IV and Level V. After each rep ride for two minutes fifteen seconds at Level II for you Rest Interval (RI).

The next set is four, four-minute reps at Level V. Aim to maintain a gear that has you riding at a cadence between 72 & 90 Rpm. Ride at Level II for four minutes after each rep for your Rest Interval (RI).

Take a ten minute Rest Interval (RI) by riding at Level II prior to the final set.

Ride for twenty minutes building every five minutes from Level III, bottom end of Level IV, top end of Level IV and then hang on for the final five minutes at Level V.

Conclude the intervals with ten 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.

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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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