Windtrainer Session

Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Short Intervals

Developing your VO2max is a key physiological variable that will determine your capability to perform well in aerobic-orientated events. Boosting your VO2max will pay dividends to all cyclists, particularly road cyclists and mountain bikers, but also short course triathletes.

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 Watts On Zwift. I’ve modified it a little bit. You can read the full article here.

Zwift Academy Tri 2020 VO2max Short Intervals

  • 10min WU Level II;
  • 5x 15sec Level V, 45sec Level I RI;
  • 2min Level I RI;
  • 4x
    • 50sec Level V, 10sec Level I RI;
    • 40sec Level V, 20sec Level I RI;
    • 30sec Level V, 30sec Level I RI;
    • 50sec Level V, 10sec Level I RI;
    • 40sec Level V, 20sec Level I RI;
    • 30sec Level V, 30sec Level I RI;
    • 4min Level I 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.

Prior to the main set including a set of five, 15-second reps at Level V, with a 45-second Rest Interval (RI) at Level I between reps. At the conclusion of this set spin very easily at Level I to recover before moving onto the main set.

Complete four sets of the following six reps all at Level V and corresponding Rest Intervals (RI). Start with 50-seconds at Level V followed by only ten seconds of Rest Interval (RI) at Level I. The next rep is for 40-seconds at Level V, with 20-second Rest Interval (RI) at Level I. The third rep is for 30-seconds at Level V followed by 30-seconds at Level I for your Rest Interval (RI). Complete these three reps again, to complete the set. Take a four-minute Rest Interval (RI) riding at Level I and then repeat a total of four times.

Conclude the intervals with ten minutes of riding at Level II 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.

Share this post so your friends can benefit as well.

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

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 cycling workouts from 2020 for only $7 (save $20), normally this is $27.

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.

Leave a Reply

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