Hill Intervals

The Ride: Trainer

Hill Intervals

Miles: 9.3

Time: 35:00

Ave. Speed: 15.9 mph

Total 2018 Indoor Season Miles: 32.3

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The Story

Here is yet another workout that lasts about a half hour, but concentrates on simulating a little hill climbing.

For this workout, just think my spin interval, (posted here earlier this week in detail) but replace high-speed spinning intervals with higher gear climbing intervals.

To review:

-First 10 minutes to warm up in an easy gear

-Second 10 minutes doing hill intervals

-Third 10 minutes cool down spin

Now, in that interval section....

Instead of picking up the rpm's like you do in the spin workout, here, you pick up gears. Shift up a couple tougher gears and hold that for :30 seconds, followed by a :30 second recovery time back down in the easier gear.

Unlike with the spin intervals, when you are done with this one you'll probably feel it in your legs a little more.

That's good.

As we progress into the indoor season, go ahead and start these intervals in one gear tougher, that way the load is increased overall later in the workout. But for now, take it easy and just go through the motions of the intervals to get a feel for these workouts.