Cycling Session

Wednesday Windtrainer Workout: Cycling Plus’ Aerobic Blast

Making improvements in aerobic endurance and efficiency occur predominantly at moderate intensities below the lactate threshold. 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 Adam Daniel of Wattbike and was published in the Time Crunched Cycling supplement of the March 2022 edition of Cycling Plus.

Cycling Plus’ Aerobic Blast

  • 2min WU Level I Cad 85-95rpm;
  • 2min WU Level II- Cad 85-95rpm;
  • 2min WU Level II+ Cad 85-95rpm;
  • 2min WU Level III- Cad 85-95rpm;
  • 2min WU Level I Cad 85-95rpm;
  • 2x 18min Level III (3x 5min 75%, 1min 80%) Cad 85-95rpm, 4min Level I;
  • 10min CD Level I-II;
  • 10min Stretching

Start the workout with a ten-minute warm-up (WU) riding at Level II. Build the intensity from 50% to 80% of Functional Threshold Power (FTP), with two minutes at 50%, 60%, 70% & 80% before another two minutes at 50%.

The Main Set is made up of two, 18-minute repetitions at Level III. Within the 18-minute repetitions, complete three sub-reps made up of five minutes at 75% Functional Threshold Power (FTP) with one minute at 80% Functional Threshold Power (FTP). Ride for four minutes between reps at Level I for your Rest Interval (RI).

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

Finish with ten minutes of stretching to assist with your recovery.

Here is my data from when I completed the workout:

If you would like further advice feel free to contact me.

I am the Head Coach and 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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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose 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.

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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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