Wednesday Windtrainer Workout: Gale Bernhardt’s Hill Workout No. 1

This is a windtrainer session that is great for a developing hill climbing strength. It’s perfect for triathletes, road cyclists and mountain bikers alike.

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.

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 over consuming 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 a low intensity (Level II) for a minimum of seven minutes.

Finish with 10 minutes stretching to assist with the recovery.

For more great workouts from Gale Bernhardt, check out her book Training Plans for Cyclist:


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 previously.

Wednesday Windtrainer Workout: Quad Crusher III

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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