Zwift Session

Wednesday Windtrainer Workout: Phil Mosley’s Speedwork Bike

Using repeated short threshold intervals with shorter rest periods will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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.

I was mucking around on TrainingPeaks and came across this workout by Phil Mosley from My Pro Coach.

Phil Mosley’s Speedwork Bike

  • 10min WU Level II;
  • 20x 40sec Level IV, 20sec Level I RI;
  • 5min Level I RI;
  • 20x 40sec Level IV, 20sec Level I 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.

This workout has two main sets each made up of twenty reps at Level IV for 40 seconds with a 20-second Rest Interval (RI) at Level I. Between the two sets ride at Level I for five minutes for recovery.

Conclude the intervals 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.

Share this post so your friends can benefit as well.

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

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.

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Your email address will not be published.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.