Some efforts are steady and predictable. Others require you to constantly adjust, respond, and stay in control as the pressure changes. Hairpin Wizard is built around that idea. Just like riding a series of tight switchbacks, this session challenges your ability to manage effort, control your cadence, and stay smooth through repeated changes in intensity. It’s not about brute force — it’s about timing, control, and carrying momentum from one effort into the next without losing your rhythm.
Each Sunday, I’ll post a Smart-Trainer Session 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 workout within Zwift. You can read more about the workout at What’s On Zwift here.
Hairpin Wizard
- 8min WU Level I-II;
- 2min Level I cad 85;
- 3x
- 30sec Level IV-V cad 100;
- 3:30min Level III cad 90;
- 5min Level I cad 85;
- 3x
- 30sec Level IV-V cad 100;
- 3:30min Level III cad 90;
- 5min CD Level I-II
- 10min Stretching
Start the workout with a Warm-Up (WU) of eight-minutes of easy riding at Level I-II. For a further two-minutes drop your cadence to 85 rpm.
The first set is made of three reps of building from Level IV into Level V and holding a cadence of 100 rpm for 30-seconds. Building through Level III for three and a half minutes with a cadence of 90 rpm.
Ride for five-minutes at Level I holding a cadence of 90 rpm for your Rest Interval (RI).
The second set is a repeat of the first set.
Finish with a five-minute Cool Down (CD) at Level I-II.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from this workout:
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.
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Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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