Windtrainer Session

Wednesday Windtrainer Workout: Joe Friel’s Long Hill Workout

On-the-bike strength workouts can assist develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclists including triathletes and MtBers.

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.

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

Joe Friel’s Long Hill Workout

  • 10min WU Level II;
  • 3x 6min Level IV Cad 60Rpm, 90sec 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 three, six-minute reps at Level IV, with a 90-second Rest Interval (RI) at Level II between reps. Maintain your cadence of about 60 Rpm on the uphill and spin the legs out on the downhill keeping a high cadence.

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

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

This session can be done on a trainer or on an actual hill that has about a 6-8% gradient and takes at least six 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 for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

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 ways to develop techniques, 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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