Cycling Session

Wednesday Windtrainer Workout: 60min Variable Power Cycle

Cycling is a unique sport in terms of the variation of intensity. The tactics involved in responding to both terrain changes and competitors can see athletes using a variety of intensities throughout a race. Training needs to replicate this. The cycle leg of a draft legal is similar but different. Road cyclists will often finish with a sprint and draft legal triathletes will need to get off the bike and then run. Mountain Bikers also have a wide variety of intensities due to the terrain. This workout delivers a training stimulus that tests and stretches the physiological response to a range of intensities and is suitable for road cyclists, cross-country mountain bikers, and draft-legal triathletes as well.

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.

The inspiration for this session comes from a test ride a group of researchers had their subjects do as part of researching optimal training methodology for draft-legal triathletes. You can read more of their study here:

Science on Sunday: High-intensity cycle interval training improves cycling and running performance in triathletes

60min Variable Power Cycle

  • 10min WU Level II;
  • 6x
    • 60sec Level III;
    • 10sec Level V+++,
    • 70sec Level I,
    • 40sec Level V++,
    • 70sec Level I,
    • 90sec Level V,
    • 70sec Level I,
    • 20sec Level V++,
    • 70sec Level II,
    • 30sec Level V++,
    • 70sec Level III,
  • 10min CD Level II Cad 100rpm;
  • 10min Stretching

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

The main set is made up of six sets. Each set is made up of eleven reps at different intensities and durations and takes ten minutes to complete.

Start at Level III for one minute, then sprint for ten seconds at Level V+++ (179-194% of Functional Threshold Power (FTP)). You then get 70 seconds at Level I for your Rest Interval (RI) before a 40-second effort at Level V++ (141-153% FTP). Next up is 70 seconds at Level I for your Rest Interval (RI) before a 90-second effort at Level V (109-118% FTP). You get another 70 seconds at Level I before a 20-second sprint at Level V++ (this time 167-181% FTP). This time the Rest Interval (RI) is at Level II for 70 seconds before a 30-second effort at Level V++ (this time 154-167%), then finish with 70 seconds at Level III for a sort of Rest Interval (RI). Maintain Level III as you start back with the opening rep of the next set repeating the process until you have completed six complete sets.

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

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