Cycling Session

Wednesday Windtrainer Workout: Matt McElroy’s Endurance Booster

Endurance is predominantly built with longer, lower-intensity efforts. This isn’t necessarily the most exhilarating training but by including a range of Level III and some short Level IV intervals the training stimulus can be increased, as well as the mental stimulus of a session. This session is great for triathletes, road cyclists, and mountain bikers.

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 an article on, you can read the article here.  Matt McElroy is an American ITU triathlete who is planning on venturing into the longer Ironman 70.3 distance.

Matt McElroy’s Endurance Booster

  • 16min WU Level II;
  • 3x 2min Level III, 3min Level II RI;
  • 5min Level I RI;
  • 2x 3min Level III, 3min Level IV, 2min Level III;
  • 8min CD Level II;
  • 10min Stretching

Start the workout with a sixteen-minute Warm Up (WU) riding at Level II. Start with twelve minutes between 50 & 65% of your Functional Threshold Power (FTP) and then finish with four minutes of riding between 65 & 76% of your FTP.

There are two main sets. The first is made up of three, two-minute reps at Level III, ride this at 80 to 90% FTP. Take a three-minute Rest Interval (RI) ride at Level II, between 55 & 65% of your FTP.

Ride for five minutes at Level I as a Rest Interval (RI) prior to your next set.

The second set is made up of two reps. Each rep is eight minutes long. Start the rep with three minutes of riding at Level III (80 to 90% of your FTP), then increase your effort for three minutes at Level IV (90 to 100% FTP). Finish each rep with two minutes at Level III (75 to 80% FTP – slightly lower than the start of the rep). Complete your second eight-minute rep before the Cool Down (CD).

Complete a Cool Down (CD) for eight 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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Designed for Cyclists of ALL abilities who want 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.

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

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

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