Cycling 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 and 021 348 729. Make sure you sign up for my informative newsletter.

Share this post so your friends can benefit as well.

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

Price: $ 0.00

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.

This image has an empty alt attribute; its file name is join-now.png

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

Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.