Climb stronger by including this workout regularly in your programme. This is great for all cyclists including mountain bikers and triathletes.
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.
Hill Charges
- 10min WU Level II;
- 6x 30sec Level V (alternate standing/sitting), 30sec Level II RI;
- 10min 90+RPM Level II;
- 6x 30sec Level V (alternate standing/sitting), 30sec Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.
The main set involves two sets of six reps of 30 seconds effort at Level V on a moderate resistance followed by 30 seconds of Rest Interval (RI) at Level II. If doing this on the road choose a moderate hill and then coast down for your recovery. Do the first rep stand up out of the seat and then the second rep remain seated. Alternate the remaining reps.
Once you’ve done the six reps, spend ten minutes recovering at Level II at 90+RPM before the second set. After the second set move into the Cool Down (CD).
Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from this workout:
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Hill Charges” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 16-week FTP Boost Training Plan with 25% off
As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.