Zwift Session

Wednesday Windtrainer Workout: QK WT Class VIII

Back in 2007, I conducted windtrainer classes. 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. 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) and it involves riding a large portion of the workout at Threshold.

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.


  • 5min WU Level II;
  • 3x 30sec Level III BCR, 30sec Level II SCR RI;
  • 2min Level II Cad 90+;
  • 3x 5min Level III (each rep 1 gear higher), 1min Level II RI Cad 90+;
  • Off the bike:
  • – 3x 90sec Wall Sit, 30sec RI;
  • – 3x 12 Vertical Jumps, 20sec RI;
  • 2min Level II Cad 90+;
  • 5min Level III, 2min Level II RI;
  • 5x 1min Level IV (BCR each rep 1 gear higher), 30sec Level II RI Cad 90+;
  • 5min Level II CD;
  • 10min Stretching

Start the workout with a five-minute Warm Up (WU) riding at Level II.

The main set is made up of a range of different sets, including some off-bike exercises.

The first of the main sets is made up of three, 30-second efforts at Level III in the Big Chain Ring (BCR), taking a 30-second Rest Interval (RI) in the Small Chain Ring (SCR) riding at Level II with a cadence above 90rpm.

Before the next set take a two-minute period riding at Level II riding with a cadence above 90rpm.

Wall Sit

Follow that with three, five-minute reps at Level III riding in a gear one higher than the previous rep. Start in the 53×15 (or equivalent) for the first rep. Increase to the 53×14 (or equivalent) for the second rep. For the final rep ride in the 53×13 (or equivalent). Spin for one minute at Level II with a cadence above 90rpm for the Rest Interval (RI) after each rep.

The next two sets are both off the bike. Start with three, 90-second Wall Sits with a 30-second Rest Interval (RI). A Wall Sit is a real quad burner of an exercise. Sit with your back flat on the wall, with both your hips and knees bent at 90 degrees and your heels flat on the floor.

Vertical Jump

Follow this with three sets of twelve vertical jumps, and take a twenty-second Rest Interval (RI) between sets. Swing your arms and leap as high as you can. Land gently on your feet with a slight bend in your knees and then launch yourself as high as you can again.

When you get back on your bike spin for two minutes at Level II keeping your cadence above 90 rpm.

Next up is a five-minute rep at Level III with a two-minute Rest Interval (RI) at Level II.

The final set is made up of five, one-minute reps at Level IV. Ride these reps in the Big Chain Ring

Conclude the workout with five 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

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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