Hills! This workout will simulate riding varying terrain with a set of four, 5 minute hill intervals. Easy warm up followed by a 3 min random interval to be sure the legs are good and ready for the hills. Essentially, the 4 hills have the same format: 4 min of low cadence work, 60-85 RPM, followed by 1 minute of fast spinning at 100+ rpm’s. This should be slightly easier on your cardiovascular system by keeping your heart rate at a lower range and out of the higher VO2 max range. You may still get up to the Anaerobic range (80-95% of max HR). The hills are defined in the table and vary slightly between them.

After the hills, you will hit a short, threshold set just to see what you have left in the legs. These are 3 x :30 sec on, :30 sec of recovery at a very high (Rate of perceived exertion of a 9+). The key with these is a consistent pace, either the same RPM or the same power output (Watts) across the intervals.

Finish up with a longer cool down to help flush any lactic acid out of the legs.

Enjoy!

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