Wednesday Windtrainer Workout: Hill Charges

Climb stronger by including this workout regularly into your programme. This is great for all cyclists including mountain bikers and triathletes.

Each Wednesday I’ll post a Wind Trainer session 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 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 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 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 standing 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 and 90+RPM before the second set. After the second set move into the Cool Down (CD).

Conclude the workout with ten minutes riding at Level II for your Cool Down (CD).

Finish with ten minutes stretching to assist with your recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

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