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.
Climbing Plus
- 10min Warm Up Level II;
- 3x 1min (1st Level III, 2nd Level IV, 3rd Level V), 1min RI Level II;
- 3x
- 4min Level IV; then straight into:
- 4x 1min Level V, 1min RI Level II;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of ten minutes of easy riding at Level II. Then increase the intensity to Level III for 60 seconds, and take a 60-second Rest Interval (RI) at Level II. Then ride hard at Level IV for 60 seconds, and take another 60-second Rest Interval (RI) at Level II. The last rep is at Level V for 60 seconds prior to another 60-second Rest Interval (RI) at Level II.
The main set involves three sets that start with four minutes of riding at Level IV, then go straight into a set of four reps at Level V for 60 seconds, with a 60-second Rest Interval (RI) at Level II. Make sure you set your wind trainer with some resistance to simulate a hill when you are working hard and let the resistance off during your Rest Intervals.
After the main set, conclude with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
| Warm Up | 10min | Level II | 10min |
| 1min | Level III | 11min | |
| 1min | Level II | 12min | |
| 1min | Level IV | 13min | |
| 1min | Level II | 14min | |
| 1min | Level V | 15min | |
| 1min | Level II | 16min | |
| 1st Set | 4min | Level IV | 20min |
| 1min | Level V | 21min | |
| 1min | Level II | 22 min | |
| 1min | Level V | 23 min | |
| 1min | Level II | 24 min | |
| 1min | Level V | 25 min | |
| 1min | Level II | 26 min | |
| 1min | Level V | 27 min | |
| 1min | Level II | 28 min | |
| 2nd Set | 4min | Level IV | 32 min |
| 1min | Level V | 33 min | |
| 1min | Level II | 34 min | |
| 1min | Level V | 35 min | |
| 1min | Level II | 36 min | |
| 1min | Level V | 37 min | |
| 1min | Level II | 38 min | |
| 1min | Level V | 39 min | |
| 1min | Level II | 40 min | |
| 3rd Set | 4min | Level IV | 44 min |
| 1min | Level V | 45 min | |
| 1min | Level II | 46 min | |
| 1min | Level V | 47 min | |
| 1min | Level II | 48 min | |
| 1min | Level V | 49 min | |
| 1min | Level II | 50 min | |
| 1min | Level V | 51 min | |
| 1min | Level II | 52 min | |
| Cool Down | 10min | Level II | 62min |
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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If you enjoyed this workout, here is a similar session I published 6 months ago.
Wednesday Windtrainer Workout: Progressive Ride
Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.
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