Wednesday Windtrainer Workout: Gale Bernhardt’s Hill Workout No. 2

This is a windtrainer session that is great for a developing hill climbing strength.  It is perfect for triathletes, road cyclists and mountain bikers alike.

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.

This workout is based on a session from Gale Bernhardt a triathlon & cycling coach and was published on Active.com and is a progression from last weeks session:

Wednesday Windtrainer Workout: Gale Bernhardt’s Hill Workout No. 1

Gale Bernhardt’s Hill Workout No. 2

  • 5min Level II WU;
  • 5x 30sec Seated Level II, 30sec Standing Level II;
  • 6x 1min SLD (alternating left and right legs);
  • 4x 3min Seated 70Rpm Level IV, 1min RI Level II;
  • 3min Level II;
  • 4x 3min (2min Seated, 1min Standing)  Level IV, 1min RI Level II;
  • 7min Level II CD;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for five minutes.

As an extension to the Warm Up (WU) complete a set of five reps of 30 seconds seated before standing for the next 30 sec. Then complete a set of Single Leg Drill. Swap legs every 60 seconds for a total of three reps on each leg to take six minutes.

There are two main sets separated by an easy three minutes riding. The first set is four repetitions of three minute duration. Ride these in a big gear that has your cadence at about 70Rpm and build into an intensity of Level IV. The first couple of reps can be slightly easier as you are building into things. Between reps ride easy in Level II as your Rest Interval (RI) for one minute, ensuring your cadence comes back up to between 90 and 100Rpm.

Take three minutes of easy riding at Level II with your cadence between 90 and 100 Rpm between sets to help recover and to flush out any waste products circulating in your muscles or blood system between sets.

Next up is another set of four, three-minute reps. This time start off in a gear that is a little bigger than what you used in the previous set. Stay seated for the first two minutes, then change up a gear or two and stand up for the remaining minute. These are all done at Level IV. Between reps ride easy in Level II for one minute as your Rest Interval (RI), ensuring your cadence comes back up to between 90 and 100Rpm.

The Cool Down (CD) is at a low intensity (Level II) for a minimum of seven minutes.

Finish with 10 minutes stretching to assist with the recovery.

For more great workouts from Gale Bernhardt, check out her book Training Plans for Cyclist:


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 coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: Quad Crusher IV

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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