Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session I

Spending time at Threshold will improve your race performance in Xterra-style events. It will provide a benefit to all cyclists whether triathletes or mountain bikers or road cyclists. This session helps develop your all round threshold and FTP capability.

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.

This workout came from an article by Dan Smith of Life Sport Coaching that was published in the July 2009 issue of Triathlete Mag.

Dan’s Xterra Threshold Session I

  • 20min WU Level II;
  • 2x 6min (2min 50rpm, 2min 55rpm, 2min 60rpm) Level IV, 2min Level II RI;
  • 24min CD Level II;
  • 10min Stretching

Start the workout with a twenty-minute Warm Up (WU) riding at Level II. The workout is scheduled to be a 60-75 minute session. To extend it out to a full 75 minute workout extend the Warm Up (WU) to 35 minutes.

The main set is made up of two reps of six-minute duration at Level IV. The six minutes is broken down into three, two-minute segments. The first two-minutes maintain a cadence of between 45 and 55 rpm. The middle two-minute segment maintain a cadence of between 50 & 60 rpm. For the final two minutes maintain a cadence between 55 and 65 rpm. After each rep ride for two minutes at Level II for your Rest Interval (RI).

Complete a Cool Down (CD) for 24 minutes at Level II.

Finish with ten minutes 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 to my informative newsletter.

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

Price: $ 0.00

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As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks, you’ll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE  in YOUR event at a higher level than you previously have.

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Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

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