Windtrainer Session

Wednesday Windtrainer Workout: Rach McBride’s Microbursts

Enhancing your VO2 Max will provide benefit your cycling performance regardless of the distance you race. Your top-end capability will set your performance capability at the short course and Olympic distance events, but it will also uplift your Threshold capability for 70.3 and Ironman distance events. This workout will also benefit road cyclists and mountain bikers too.

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 an article on the Wattie Ink website about Indoor Bike Workouts. You can read the article here. This session comes from Rach McBride who has had the fastest bike split at nine Ironman 70.3 events.

Rach McBride’s Microbursts

  • 30-60min WU Level II;
  • 4 sets of:
    • 10x 30sec Level V, 15sec Level II RI;
    • 5min Level II RI between sets;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with thirty to sixty minutes of Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.

The main set is made up of four sets, each including ten reps at Level V for 30 seconds with only a fifteen-second Rest Interval (RI) at Level II. Between sets ride for five minutes at Level II before the next set.

Conclude the workout 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.

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

Price: $ 0.00

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

I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.

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