Zwift Workout

Wednesday Windtrainer Workout: Triathlon Taren’s Hot and Spicy Bike Set

This week’s workout is a spicy one for you. Starts off not too bad and continues to build….then a bit of recovery and then repeat it again. It’ll lift your fitness and improve your FTP and will provide benefits regardless of the distance you are preparing for.

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 from Triathlete Magazine, you can read the article here.

Triathlon Taren’s Hot and Spicy Bike Set

  • 10min WU Level II;
  • 4x 15sec Level IV, 60sec Level II RI;
  • 5x 6min (2min Level III, 2min Level IV, 2min Level V), 2min Level II RI;
  • 10min CD Level II;
  • 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, there is an extension to the warm-up which involves four reps of 15 seconds at Level IV but maintaining a cadence above 100 Rpm, ride for one minute at Level II between reps.

The main set is made up of five, six-minute reps. These six minutes are made up of three, two-minute sub-reps. The first at Level III, the second at Level IV, and the last at Level V, effectively building your intensity as you work through each rep. Once you’ve done your six minutes cruise at Level II for a two-minute Rest Interval (RI).

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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