This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat. This session is great for all cyclists, triathletes and mountain bikers to build strength and climbing ability.
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.
3x 4min Hill Reps
- 10min WU Level II;
- 3x 4min Level V, 4min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of 10 minutes of 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 three, 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 of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from doing the workout:
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.
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