Wednesday Windtrainer Workout: 20x 30sec

This is a great session if you have limited time to train. Get on the bike for 30 minutes, and then get off having worked up a good sweat and spent time riding hard. This session will benefit all cyclists including triathletes and MtBers.

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 DC Rainmaker who uses a variation of this workout to assess how effective smart trainers are at adjusting resistance. I wanted a challenging workout for an athlete I coach who due to work and family commitments only has 30 minutes to train, so adapted it to fit within 30 minutes and still comply with recognised sports science and physiological principles.

20x 30sec

  • 5min WU Level II;
  • 5x 30sec Level III, 30sec Level II;
  • 5x 30sec Level IV, 30sec Level II;
  • 10x 30sec Level V, 30sec Level II;
  • 5min CD Level II;
  • 10min Stretching

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

There are three sets of intervals, the first two continue to build from the Warm-Up (WU) and will lift your heart rate prior to the final set.

Start with a set of five, 30-second intervals at Level III, with a 30-second Rest Interval (RI) riding at Level II. Keep your cadence above 90 Rpm for this set.

The next set is the same except your effort is now increased to Level IV. Five, 30-second intervals, with a 30-second Rest Interval (RI) at Level II, between reps. Once again keep your cadence above 90 Rpm.

The main set is made up of ten, 30-second reps at Level V, with a 30-second Rest Interval (RI) at Level II between reps. Also, keep your cadence above 90 Rpm.

Conclude the workout with five minutes of riding at Level II for your Cool Down (CD).

Here is my data from doing the workout:

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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