Cycling Session

Sunday Smart-Trainer Session: Preparing for Climbing

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills but particularly short punchy climbs. This is great for all cyclists including mountain bikers and triathletes.

Each Sunday I’ll post a Smart-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.

For this week’s session, you will need a bit more than the normal hour as it will take 1:30hr to complete. Inspiration for today’s session comes from Taylor Thomas of Thomas Endurance Coaching. The full article can be found here.

Prepare For Short “Punchy” Efforts

  • 10min WU Level II;
  • 5x 1min Level II+, 30sec Level III-;
  • 5min Level II RI;
  • 3x
    • 2min Level V (Standing),
    • 8min Level IV (Seated),
    • 10min Level II RI;
  • 7:30min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.

Prior to the Main Set, you will do what is known as a primer set to elevate your HR a little prior to the main set. Complete five reps starting at Level II+ for a minute then increase your effort to Level III- for 30 seconds and repeat five times.

After the primer set, ride easily at Level II for five minutes prior to the Main Set.

The Main Set involves three reps.

Each rep is ten minutes long, start with two minutes at Level V intensity standing up, out of the saddle. Then continue for a further eight minutes at Level IV riding seated. After each rep (including the last rep) ride for ten minutes at Level II for a Rest Interval (RI).

Conclude the workout with seven and a half minutes of riding at Level II for your Cool Down (CD).

Finish with ten minutes of 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.

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General A

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