Category: Cycle Workouts

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling.

Zwift Session

Wednesday Windtrainer Workout: 60min Variable Power Cycle

Cycling is a unique sport in terms of the variation of intensity. The tactics involved of responding to both terrain changes and competitors can see athletes using a variety of intensities through a race. Training needs to replicate this. The cycle leg of a draft legal is a 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 have a wide variety of intensities due to the terrain as well. 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.

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Windtrainer Workout

Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

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Zwift Workout

Wednesday Windtrainer Workout – Endurance Project’s Favourite Zwift Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

View More Wednesday Windtrainer Workout – Endurance Project’s Favourite Zwift Workout
Zwift Workout

Wednesday Windtrainer Workout – Sika’s Favourite: Long Intervals

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

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Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

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Zwift 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.

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Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session III

Spending time at Threshold will improve your race performance in Xterra style events. It will provide a benefit to all cyclists whether triathletes or mountain biker or road cyclists. This session helps develop your all round threshold and FTP capability.

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Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session II

Spending time at Threshold will improve your race performance in Xterra style events. It will provide a benefit to all cyclists whether triathletes or mountain biker or road cyclists. This session helps develop your all round threshold and FTP capability.

View More Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session II
Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session I

Spending time at Threshold will improve your race performance in Xterra style events. It will provide a benefit to all cyclists whether triathletes or mountain biker or road cyclists. This session helps develop your all round threshold and FTP capability.

View More Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session I
Zwift Session

Wednesday Windtrainer Workout: No Limits Bike Intensity Session II++

Ramp sessions are a great way to build intensity into a workout. Within this session each ramp is progressively harder than the previous rep. This will build your FTP by giving you time at both above and just below threshold. This is a great workout for triathletes, as well as road and mountain bikers.

View More Wednesday Windtrainer Workout: No Limits Bike Intensity Session II++