Zwift Session

Wednesday Windtrainer Workout: Trainer Day 4 second Intervals

Very High-Intensity Interval Training (HIIT) can provide an increase in Maximal Anaerobic Power, Peak Oxygen Consumption, and Total Blood Volume. Research last year out of the University of Texas Austin showed the benefits of this. Give this session a go to reap the benefits.

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 is a modification of a workout from Trainer Day. The reason why I’ve modified it was that the word picture is incomplete and doesn’t align with the graphical picture. Furthermore, the Cool Down (CD) is only three minutes in duration, which is insufficient, especially when considering the supra-maximal intervals being conducted. You can read the original post here. The concept for this workout originally came from this article in the Irish Times.

Trainer Day 4-second Intervals

  • 4min WU Level I;
  • 2:30min WU Level II;
  • 1min WU Level III;
  • 1min WU Level II;
  • 30sec WU Level IV;
  • 2min WU Level I;
  • 1min WU Level II;
  • 26x
    • 20sec Level III,
    • 4sec Level V++;
    • 26sec Level I RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a twelve-minute Warm Up (WU) riding at Level II. Start with four minutes of riding at Level I, before increasing to Level II for two and a half minutes. Next up is a minute at Level III before dropping back to Level II for another minute. A qwik spurt at Level IV is next for 30 seconds before easing off to Level I for two minutes and then back to Level II for a minute before starting the main set.

The main set is made up of twenty-six reps of 50 seconds duration. Start with twenty seconds at Level III, then absolutely max out at Level V++ (aim for great than 200% of your Functional Threshold Power (FTP)) for four seconds, then ride at Level I for 26 seconds

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 coachray@coachray.nz 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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