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 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.

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Zwift Workout

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.

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Zwift Workout

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

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.

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Zwift Session

Wednesday Windtrainer Workout: QK WT Class VIII

Back in 2007 I conducted windtrainer classes. I had a fleet of Minoura Mag-800’s and I hired a hall & had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was) and it involves riding a large portion of the workout at Threshold.

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