Windtrainer Session

Wednesday Windtrainer Workout: Joe Friel’s Moderate Hill Workout

On the bike strength workouts assist develop anaerobic capacity and also develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclist including triathletes and MtBers.

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 weeks session is a bit longer.

The inspiration for this session comes from Joe Friel coach and author of The Cyclist’s Training Bible.

Joe Friel’s Moderate Hill Workout

  • 10min WU Level II;
  • 5x 3min Level V Cad 70Rpm, 3min Level II;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a ten minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm up.

The main set is made up of five, three minute reps at Level V, with a three minute Rest Interval (RI) at Level II between reps. Maintain your cadence about 70 Rpm on the up hill and spin the legs out on the downhill keeping a high cadence.

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

Finish with ten minutes stretching to assist with your recovery.

This session can be done on a trainer or on an actual hill that has about a 4-6% gradient and takes at least three minutes to climb.

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. Make sure you sign up to 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 previously.

I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.

The Cyclist’s Training Bible is the bestselling and most comprehensive guide for aspiring and experienced cyclists. Joe Friel is the most trusted coach in the world and his proven cycling training program has helped hundreds of thousands find success in the sport.

Joe has completely rewritten this new 5th Edition of The Cyclist’s Training Bible to incorporate new training principles and help athletes train smarter than ever.

The Cyclist’s Training Bible equips cyclists of all abilities with every detail they must consider when planning a season, lining up a week of workouts, or preparing for race day.

With this all-new edition, Joe will guide you to develop your own personalized cycling training program and:

  • train with the right intensity and volume
  • gain maximum fitness from every workout
  • change your training plan over the course of the season
  • make up for missed workouts and avoid overtraining
  • build muscular endurance with a new approach to strength training
  • improve body composition with smarter nutrition

The Cyclist’s Training Bible is the world’s most trusted guide to cycling training. Get stronger, smarter, and faster with this newest version of the bible of the sport.

What’s New in this fifth edition of The Cyclist’s Training Bible? Coach Joe Friel started writing the fifth edition of The Cyclist’s Training Bible with a blank page: the entire book is new. This new edition adds emphasis to personalizing training plans, incorporates new power meter techniques, improves on ways to develop technique, updates the strength training approach, speeds recovery for busy athletes, and cuts through the noisy volume of training data to focus athletes on the numbers that mean the most to better performance.

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