This is a windtrainer session that is great for developing your specific bike strength and power. It is 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 session is inspired by an article from Bicycling mag.
Hill Charges To Climb Stronger
- 10min Level II WU;
- 3x
- 30sec Level V standing;
- 30sec Level II RI;
- 30sec Level V seated;
- 30sec Level II RI;
- 10min Level II RI;
- 3x
- 30sec Level V standing;
- 30sec Level II RI;
- 30sec Level V seated;
- 30sec Level II RI;
- 10min 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 ten minutes.
This workout is made up of two sets. These are each made up of three reps taking a total of six minutes.
Start with 30 seconds of Level V climbing up a hill and standing up out of your saddle. Then take 30 seconds at Level II for your Rest Interval (RI). If you are doing this on an actual hill, turn around and return to your starting point. Then ride uphill again (or against a hard resistance if on the trainer) for 30 seconds at Level V whilst remaining seated. Follow this with 30 seconds of Rest Interval (RI) at Level II. This completes one rep. You have two more to go to complete the set.
Spend ten minutes recovering at Level II for your Rest Interval (RI) between sets.
Now it is time to repeat the first set.
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from this workout:
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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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 To Climb Stronger” 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
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