Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session III

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 Sports Coaching that was published in the July 2009 issue of Triathlete Mag.

Dan’s Xterra Threshold Session III

  • 18min WU Level II;
  • 4x 5min (1min 75rpm, 2min 85rpm, 2min 90rpm) Level IV, 3min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with an eighteen-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 33 minutes.

The main set is made up of four reps of a five-minute duration at Level IV. The five minutes are broken down into three segments. The first one minute maintains a cadence of between 70 and 80 rpm. The middle two-minute segment maintains a cadence of between 80 & 90 rpm. For the final two minutes maintain a cadence between 85 and 95 rpm. After each rep ride for three minutes at Level II for your Rest Interval (RI).

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

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

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