Wednesday Windtrainer Workout: Josh Amberger’s 70.3 Knockout Punch Session - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session

Wednesday Windtrainer Workout: Josh Amberger’s 70.3 Knockout Punch Session

The ability to put surges into your 70.3 pace and to recover from them, is beneficial for all athletes to put in a surge and break up the front pack to lifting your intensity on a short hill climb. This workout covers a range of intensities and is great for 70.3 triathletes, road cyclists and XC mountain bikers.

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 an article on the Wattie Ink website about Indoor Bike Workouts. You can read the article here. This session comes from Josh Amberger who often finds himself on the podium at 70.3 events around the world and broke the course record at Ironman Calgary 70.3 when he won there.

Josh Amberger’s 70.3 Knockout Punch Session

  • 45min WU Level II;
    • Include 2-3x 30-60sec Level III accelerations;
  • 4-5x 10min Level III, 4-8min RI Level II;
  • 5x 2min Level V, 3min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a 45 minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm up. Include a few accelerations up to Level III for 30-60 seconds towards the end of the warm up.

The main set is starts off with four to five, ten-minute reps riding at Level III. Take a shorter Rest Interval (RI) at Level II between four and eight minutes (depending on your level of fatigue).

Next up is a set of five, two-minute reps at Level V with a three-minute Rest Interval (RI) at Level II.

Conclude the workout 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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