Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Cycle Workouts

Wednesday Windtrainer Workout: Dave Scott’s Hill Reps

This session is a great way to develop your ability to develop your cycling specific strength.

Each Wednesday I’ll post a Wind Trainer session that you can do in under 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.

3x 8 min Hill Reps 2min RI

  • 10min Warm Up Level II;
  • 3x 8 min Hill Reps, 2min RI
    • First 3 min stand, then
    • Alternate sitting/standing every 30sec,
      • Rep #1: Big Gear (BG),
      • Rep #2: Race gear,
      • Rep #3: Standing in Race Gear, Sitting in lower gear (LG).
  • 10min Cool Down Level II;
  • 10min Stretching

The first 10 minutes of the warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set Is made up of three eight minute reps riding up hill.  After each rep cruise back down the hill for two minutes.  You might not have time to fully descend the hill, so make sure you are using a hill that will take at least 30 minutes to climb.

Within each eight minute rep spend the first three minutes out of the saddle standing on the pedals. After that sit down for 30 seconds, then stand for 30 seconds, continue alternating like so until the end of the eight minutes.

For the first rep ride in a Big Gear (BG), say two gears higher than what you would normally use on that hill. For the second rep ride in the normal gear you would use on that hill. For the third rep use the same gear as the second rep whilst standing and then when you sit down change to a lower gear (LG) to get your cadence up above 75 Rpm.

Conclude the ride with a Cool Down of a minimum of ten minutes riding at Level II.

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.

Tri Training NZI’ve been reading some old magazines lately.  This session was inspired by a workout by Dave Scott in the June 1996 issue of Inside Triathlon. I’ve modified and simplified it to make it suitable for this series of workouts. For those unfamiliar with Dave Scott he won the Hawaii Ironman six times in the eighties. Since then no-one has managed to win more Hawaii titles than he did. His nickname was ‘The Man’!!! In 1989 he raced in what became known as IronWar, where he went head to head with Mark Allen in what many consider the greatest Ironman race of all time. Dave finished second beating his own course record in the process.

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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If you enjoyed this workout, here is a similar session I published 6 months ago.

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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.
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