Wednesday Wind Trainer Session: Big Gear Intervals

This session will develop your leg strength and ability to tolerate higher intensities and it can also be done outdoors on a suitable hill.


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.

3-5x 5min BG Threshold, 1min RI

  • 10min Warm Up Level II;
  • 3-5x 5min BG Hill Climb Level IV and with a low cadence (60-70RPM), 1min RI Level I;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II.

For the main set increase the resistance of the trainer (or hit the bottom of a hill if on the road) to simulate climbing a hill. Change to a Big Gear (BG) to make it harder again and decrease the cadence to between 60 & 70 RPM. Ride up for 5 minutes, then at the end change to an easy gear and decrease the resistance of the trainer for a 1-minute Rest Interval (RI). If on an actual hill turn around and descend for a minute. Repeat between three and five times.

The cool-down is at a low intensity with minimal resistance on the trainer.

Finish with 10 minutes of stretching to assist with the recovery (this isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-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 and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Session: Increasing Cadence

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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