Wednesday Windtrainer Workout: Triathlon Taren's FTP Building Intense Ride - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Triathlon Taren’s FTP Building Intense Ride

Threshold Power is important for all cyclists, including triathletes and mountain bikers. Within this workout you build more than 20 minutes riding just above your Functional Threshold Power (FTP). 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 a YouTube video from Triathlon Taren:

Triathlon Taren’s FTP Building Intense Ride

  • 10min WU Level II;
  • 4x 10sec Level IV, 50sec Level II RI;
  • 3 sets of:
    • 8x 1min Level IV, 1min Level II RI;
    • 3min Level II RI;
  • 10min CD Level I;
  • 10min Stretching

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

The first set is made up of four, ten-second reps, riding at Level IV and a cadence of above 105Rpm. Take a 50 second Rest Interval (RI) riding at Level II between efforts.

There are three main sets made up of eight, one-minute reps riding at the high end of Level IV, with a one minute Rest Interval (RI) between reps. Between sets ride easy at Level II for three minutes to recover.

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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