This is a windtrainer session that is great for developing hill climbing strength. It’s perfect for triathletes, road cyclists, and mountain bikers alike.
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.
This workout is based on a session from Gale Bernhardt a triathlon & cycling coach and was published on Active.com
Gale Bernhardt’s Hill Workout No. 1
- 5min Level II WU;
- 10x 30sec SLD;
- 3min Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 2:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 2min Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 1:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 1min Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 30sec Seated Climb Level IV Cad 60-75, 1min Level II RI;
- 3min Standing Climb Level IV;
- 7min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for five minutes.
As an extension to the Warm Up (WU) complete a set of ten reps of 30 seconds Single Leg Drill (SLD). Swap legs every 30 seconds for a total of five reps on each leg to take five minutes.
There are seven main sets. The first six are based on seated climbs riding at Level IV intensity and a cadence of 60-75Rpm. The seventh rep is a standing climb also at Level IV.
The first rep is three minutes long, and each subsequent rep is 30 seconds less than the previous rep. 3:00min, 2:30min, 2:00min, 1:30min, 1:00min, 0:30min. The final rep (standing climb) is three minutes long.
After each rep take a 60-second Rest Interval (RI) at Level II in an easy gear maintaining a higher cadence between 90 & 100 Rpm.
The Cool Down (CD) is at low intensity (Level II) for a minimum of seven minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from the session:
For more great workouts from Gale Bernhardt, check out her book Training Plans for Cyclists:
If you would like further advice feel free to contact me.
I am the Head Coach and 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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