Tri Training NZ

Wednesday Windtrainer Workout: Climbing Plus

This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers.

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.

Climbing Plus

  • 10min Warm Up Level II;
  • 3x 1min (1st Level III, 2nd Level IV, 3rd Level V), 1min RI Level II;
  • 3x
    • 4min Level IV; then straight into:
    • 4x 1min Level V, 1min RI Level II;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II. Then increase the intensity to Level III for 60 seconds, and take a 60-second Rest Interval (RI) at Level II. Then ride hard at Level IV for 60 seconds, and take another 60-second Rest Interval (RI) at Level II. The last rep is at Level V for 60 seconds prior to another 60-second Rest Interval (RI) at Level II.

The main set involves three sets that start with four minutes of riding at Level IV, then go straight into a set of four reps at Level V for 60 seconds, with a 60-second Rest Interval (RI) at Level II. Make sure you set your wind trainer with some resistance to simulate a hill when you are working hard and let the resistance off during your Rest Intervals.

After the main set, conclude with ten minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your recovery.

Warm Up10minLevel II10min
1minLevel III11min
1minLevel II12min
1minLevel IV13min
1minLevel II14min
1minLevel V15min
1minLevel II16min
1st Set4minLevel IV20min
1minLevel V21min
1minLevel II22 min
1minLevel V23 min
1minLevel II24 min
1minLevel V25 min
1minLevel II26 min
1minLevel V27 min
1minLevel II28 min
2nd Set4minLevel IV32 min
1minLevel V33 min
1minLevel II34 min
1minLevel V35 min
1minLevel II36 min
1minLevel V37 min
1minLevel II38 min
1minLevel V39 min
1minLevel II40 min
3rd Set4minLevel IV44 min
1minLevel V45 min
1minLevel II46 min
1minLevel V47 min
1minLevel II48 min
1minLevel V49 min
1minLevel II50 min
1minLevel V51 min
1minLevel II52 min
Cool Down10minLevel II62min

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 Windtrainer Workout: Progressive Ride

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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