Cycle Intervals

Wednesday Windtrainer Workout: 3x 5min Big Gear Hill Reps

This session is a great way to develop your leg strength making you stronger for cycling uphill and the power for sprints. 

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 5min Big Gear Seated Hill Reps 

  • 10min Warm Up Level II;
  • 3x 5min Big Gear Seated Hill Reps Level IV Cadence 60-70Rpm, 1min RI Level II;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 10 minutes of easy riding at Level II.

The main set involves completing three reps that are five minutes long. Commence each rep by adjusting the resistance on your trainer to simulate a steady hill climb. If you are doing this workout on the road, finish the warm-up at the base of a hill that takes at least 15 minutes to climb. Staying seated on your bike pedal at a cadence of between 60 and 70 RPM at Level IV for the full duration of the rep. At the end of the rep, drop the resistance (or turn and ride downhill) for one minute at Level II for your Rest Interval (RI), then into the next rep.

Conclude the intervals with ten minutes of riding at Level II for your Cool Down.

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

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 12 months ago.

Wednesday Windtrainer Workout: Kitchen Sink

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


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