Coach Ray

Training for Excellence, with Excellent Training

Hill Repeats
Beginner Training Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Sitting/Standing Hill Reps

This is a great workout for developing both climbing ability and also your top end fitness, enhancing your VO2 Max.

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling (This weeks session clearly breaks this rule). 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. This week’s session is a little longer than 60 minutes, however is a great tool when used in association with a Power Meter to determine your training intensities or as a workout to develop your cycling fitness.

Sitting Standing Hill Reps

  • 10min Warm Up Level II;
  • 7x 3min Hill Rep; 1min Level II RI;
    • 3:00min Sitting Level III;
    • 2:30min Sitting Level III, 0:30min Standing Level V;
    • 2:00min Sitting Level III, 1:00min Standing Level V;
    • 1:30min Sitting Level III, 1:30min Standing Level V;
    • 1:00min Sitting Level III, 2:00min Standing Level V;
    • 0:30min Sitting Level III, 2:30min Standing Level V;
    • 3:00min Standing Level V;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy riding at Level II.

The main set includes seven reps of three minutesEach rep is slightly different from the preceding. Start by riding for the three minutes staying seated and riding in Level III for the duration of the first rep. After taking one minute Rest Interval at Level II, ride the second rep for 2:30min staying seated at Level III before getting up out of the seat for 30 seconds ad riding at Level V to complete the three minute interval. 

With each preceding rep decrease the amount of time sitting, riding at Level III by 30 seconds and increase the amount of time riding at Level V, standing up out of your seat by 30 seconds, keeping the overall length of the interval to three minutes. Keep doing this until the last rep which is done full standing at Level V. After each rep ride for one minute at Level II for your Rest Interval (RI), keep the cadence high (greater than 90 Rpm) throughout.

Finish the ride with ten minutes riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes stretching.

If doing this workout on an actual hill, you need to make sure it is along enough that you can climb it fully because in the one minute recovery you won’t descend back to your start position.

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. Make sure you sign up to my informative newsletter.

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

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.



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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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