Windtrainer Workout

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 of 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 Windtrainer Workout 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.

The inspiration for this session comes from a YouTube video from Triathlon Taren:

Triathlon Taren’s FTP Building Intense Ride

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

Start the workout with a ten-minute Warm Up (WU) riding at Level I. 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 I 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 easily at Level I for three minutes to recover.

Conclude the intervals with ten minutes of riding at Level I for your Cool Down (CD).

Finish with ten minutes of 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 for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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

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