Wednesday Wind Trainer Session: 5/4/3/2/1min Hills - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Cycle Workouts Triathlon Training

Wednesday Wind Trainer Session: 5/4/3/2/1min Hills

This session will enhance your leg strength and climbing ability.

Each Wednesday I’ll post a Wind Trainer Sessions that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity 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.

5/4/3/2/1min Hills, 4/3/2/1min Rest Interval (RI)

  • 10min Warm Up Level II;

Main Set:

  • 5min Level IV (against a high resistance to simulate a hill), 4min Level I RI;
  • 4min Level IV (against a high resistance to simulate a hill), 3min Level I RI;
  • 3min Level IV (against a high resistance to simulate a hill), 2min Level I RI;
  • 2min Level IV-V (against a high resistance to simulate a hill), 1min Level I RI;
  • 1min Level IV-V (against a high resistance to simulate a hill);
  • 10min Cool Down Level I-II;
  • 10min Stretching

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

The main set is done at an intensity that really gets the heart rate up and the legs burning. This is basically race pace. Keep the legs churning like pistons at a relatively high cadence (above 80RPM for this workout). Ensure that the resistance is set relatively high to replicate a hill. When it is time for your rest interval, drop the resistance and change to an easier gear, but keep your cadence high and the legs spinning.

Commence with five minutes up hilt a Level IV intensity, prior to a  four minute Rest Interval (RI) at Level I. Then four minutes at Level IV followed by three minutes at Level I for a Rest Interval (RI). Next complete three minutes up hill at Level IV with a two minute Rest Interval (RI). For the second to last rep, increase your effort to get up to Level IV-V for two minutes, prior to a one minute Rest Interval (RI) at Level I. The last rep is only one minute at Level IV-V prior to moving into the Cool Down (CD)

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

Finish with 10 minutes stretching to assist with your recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

This session can also be done out on the road on an actual hill. Push yourself hard in this session and you will find you develop your lactate threshold and your fitness will come on in leaps and bounds.

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.

Join over 2,306 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

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.


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
%d bloggers like this: