Wednesday Windtrainer Workouts: 3 Sets of 8x 30sec

This session is a great way to develop your anaerobic capacity. It is perfect for 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.

3 Sets of 8x 30sec, 30sec RI

• 10min Warm Up Level II;
• 3x
  • 8x 30sec Level V, 30sec Level I-II;
  • 8min Level II Cadence 90+rpm between sets;
• 10min Cool Down Level II;
• 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II.

The main set involves three sets of eight repetitions of 30 seconds work accelerating up to Level V. Don’t dawdle.  Accelerate hard as if you are trying to bridge a gap without anyone else getting on your wheel. After 30 seconds, ease off and soft pedal for 30 seconds at Level I-II, before repeating it all again. Once all eight reps are done, gently pedal at a cadence of at least 90 rpm and at Level II for eight minutes. Then move on to the second and then third sets.

Finish with a ten-minute Cool Down riding at Level II.

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

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for his monthly informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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