Wednesday Windtrainer Session: 4x 4min Hill Reps

This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat.

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.

4x 4min Hill Reps

  • 10min Warm Up Level II;
  • 4x 4min Level V, 4min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 10 minutes easy riding at Level II. If doing this session on the road, use your warm up to travel to the base of a hill. Try and use a hill that has a 6-8% gradient.

The main set involves completing four, four-minutes reps all at Level V. Set your trainer up so you can crank up the resistance. Ride these reps with a lowish cadence of between 60 & 75 Rpm. After each rep have a four minute Rest Interval (RI) at Level II, make sure you drop the resistance right back to replicate a downhill or flat ride.

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

Finish with ten minutes 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. Make sure you sign up to my informative newsletter.

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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.

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