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 Wind Trainer session 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 easy riding at Level II. Then increase the intensity to Level III for 60 seconds, take a 60 second Rest Interval (RI) at Level II. Then ride hard at Level IV for 60 seconds, take another 60 second Rest Interval (RI) at Level II.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 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 riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your recovery.

Warm Up 10min Level II 10min
1min Level III 11min
1min Level II 12min
1min Level IV 13min
1min Level II 14min
1min Level V 15min
1min Level II 16min
1st Set 4min Level IV 20min
1min Level V 21min
1min Level II 22 min
1min Level V 23 min
1min Level II 24 min
1min Level V 25 min
1min Level II 26 min
1min Level V 27 min
1min Level II 28 min
2nd Set 4min Level IV 32 min
1min Level V 33 min
1min Level II 34 min
1min Level V 35 min
1min Level II 36 min
1min Level V 37 min
1min Level II 38 min
1min Level V 39 min
1min Level II 40 min
3rd Set 4min Level IV 44 min
1min Level V 45 min
1min Level II 46 min
1min Level V 47 min
1min Level II 48 min
1min Level V 49 min
1min Level II 50 min
1min Level V 51 min
1min Level II 52 min
Cool Down 10min Level II 62min

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 2,226 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 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.

One Reply to “Wednesday Windtrainer Workout: Climbing Plus”

Leave a Reply

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.