Zwift Workout

Wednesday Windtrainer Workout: QK WT Class II

Back in 2007, I conducted a windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall & had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm alongside them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go alongside them. This was the second session I took. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was).

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.

Windtrainer Session

QK WT Class II

  • 6:30min WU Level II;
  • 4x 45sec SLD, 15RI;
  • 3x 3min Level III Cad 100+Rpm, 60sec Level II RI;
  • 3min Level II RI;
  • 2x 5min Level IV, 2min RI;
  • 3min Level IV Seated Climb;
  • 3min Level IV Standing Climb;
  • 10min mini Ab circuit;
  • 4min Level II CD;
  • 10min Stretching

Start the workout with a six-and-a-half minute of Warm Up (WU) riding at Level II. Keep your cadence between 90 & 100Rpm for the warm-up.

To continue the warm-up there is a set of four, 45-second Single Leg Drills (SLD). A Single Leg Drill (SLD) is where you unclip one leg and pedal with a single leg. Focus on pedalling complete circles. Alternate legs, use one leg for the even-numbered reps and the other leg for the odd-numbered reps. Pedal for 15 seconds with both legs for your Rest Interval (RI).

There are a number of main sets the first one is three reps of high cadence work at Level III for three minutes. Ride with your cadence above 100 Rpm for these reps and take a 60-second Rest Interval (RI) after each rep at Level II.

Take a three-minute spin at Level II prior to the next set.

Next up is two, five-minute reps riding at Level IV. Spin for two minutes at Level II after each rep.

Next up is a simulated seated climb at Level IV for three minutes. Increase the resistance up and ride nice and steady. Then it is straight into another three minutes at Level IV this time standing for the simulated climb.

You will now get off the bike and straight into a mini-Abdominal circuit. You will do three sets of:

  • 45 seconds of holding the Plank (or what is also known as Prone Bridge) position,
  • 45 seconds of Partial Curls and
  • 45 seconds of Bicycles.

Take 15 seconds to rest and get set up for the next exercise and then take a 30-second Rest Interval (RI) between sets.

Conclude the workout with four 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

Here is the playlist that I put together for the class. The intervals line up with changes in songs with slower, more gentle songs for the Warm Up and Cool Down, with more up-tempo songs for the higher intensity portions. For the class I had a CD of music, these are the closest in duration I could find on YouTube in 2021, and if you have ads play this will push things out a bit as well and it won’t perfectly line up.

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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