Wind trainer workouts are often designed for competitive cyclists looking to simulate various types of wind conditions in environments that do not naturally provide those conditions. Wind trainers often involve large fan blades that create wind resistance for bikers. Wind trainer workouts range from pyramid workouts to strength and endurance workouts.
Drill Focus Workout
The drill focus workout is designed to strength both of your legs individually as well as together. Start by riding for 30 seconds only using your left leg. Next, ride using only your right leg for 30 seconds. For the last 30 seconds, ride using both of your legs at the same time. Perform this sequence 10 times in a row before stopping. Next, using the small chain ring on your bike, ride at 95 rpms for 30 seconds. After 30 seconds transition to an easier ride of 85 rpms for an additional 30 seconds. Ride at this level for 20 minutes and then move into a 10-minute cool-down before fully stopping.
Endurance Strength Workout
The endurance strength workout is designed to build up your leg muscles as well as your overall endurance. Start with a 10- to 15-minute warm-up exercise on your wind trainer, using only the small chain on your bike. Next, perform a single leg exercise, riding on each leg for 45 seconds at a time. Perform this from 95 rpms to 110 rpms. At this point, transition to your big chain ring, riding at 85 rpms for an additional 20 minutes. After 20 minutes of big chain ring riding, cool down with a 10-minute easy ride on your small chain ring.
Smooth Spinning Workout
This workout is designed to teach you how to smoothly transition between a big and small chain ring on your bike. Start by riding for five to 10 minutes at 90 rpms. From here, ride for 15 minutes at 90 rpms, using the last 30 seconds of each workout segment to transition down into a small chain spin. Repeat this 15-minute exercise four times for a total of one hour of riding. For an additional 15 minutes, increase the number of transitions you perform, changing from large to small chain after every two minutes of riding. According to Endurance Health and Fitness, you can add on three to five sets of high-rpm sprints to help flush out and strength your legs.
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