Zwift

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 coachray@coachray.nz 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

Price: $ 0.00

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

This image has an empty alt attribute; its file name is join-now.png

When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

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