Tri Training NZ

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 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.

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 a 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 overconsuming at Level II.

The main set Is made up of three eight-minute reps riding uphill.  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, and 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 it 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 of 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 NZ

I’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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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 6 months ago.

Wednesday Wind Trainer Session: Big Gear Intervals

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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