Cycling Session

Wednesday Windtrainer Workout: Ben Kanute’s Pre-Alcatraz Hill Reps

This session is designed to enhance your ability to deliver power on the hills and develop your VO2 max. Although this session was inspired by a specific session preparing for a tough triathlon, any cyclist competing in an event that includes hills will benefit,  such as a marathon mountain biking event or a road cyclist.

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.

This session was inspired by a session done by Ben Kanute in his lead-up to his victory at Escape From Alcatraz. I don’t have the full details of exactly how he conducted the session, so this is my take on it.

Ben Kanute’s Pre-Alcatraz Hill Reps

  • 10min WU Level II;
  • 2 Sets of:
    • 8x 2min Level V, ~2min Level II RI;
    • 10min Level II RI;
  • 10min CD Level I-II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.

The main set involves completing two sets of eight reps two minutes long climbing at Level V, with about two minutes of Rest Interval (RI). If you are doing this on the windtrainer make sure you keep pedalling at Level II.  If you are doing it on the road descend down the hill back to the start point (this might take a little longer or a little less time – just turn and head back up the hill).

Ride for ten minutes at Level II between sets for your Rest Interval (RI).

After the first set takes ten minutes to spin at Level II as a Rest Interval before commencing the second set.

Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.

Finish with 10 minutes of stretching to assist with the recovery.

Check out Ben’s vlog about his training camp leading into Escape From Alcatraz where he included this workout.

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: 4x 5 minute Threshold 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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