How To Do It: Find a short incline that takes about 2 minutes to crest. Alternately, you can perform these as 3 x 8-minute climbs with 4 minutes of recovery.Īs the name implies, these short intervals go from 0 to 60, like a rocket, to develop the explosive strength and power you need to punch up steep climbs without losing speed and momentum. Repeat for a total of four climb intervals. Roll into the climb and crank your intensity to your LT heart rate and/or power (RPE 8). How To Do It: Find a climb that takes about 10 minutes to climb (it can be longer, you’ll just be turning around before you reach the top). These classic climbing intervals simulate real-world climbing conditions where you often don’t have the luxury of fully recovering before you’re hit with the next incline. Climb at LT for 90 seconds, then go as fast as you can (RPE 9 to 10) for the final 30 seconds all the way to the top. Wind up before you hit the climb, so you’re at LT (RPE 7 to 8) as soon as the hill starts. How To Do It: Find a short climb or series of climbs that takes about 2 minutes to crest. To keep going strong through rolling terrain, practice 2-minute attacks. Repeat every 1 to 2 minutes (depending on your fitness) all the way up the hill. Sit and go right back to climbing at your LT. After 2 minutes, stand up and attack at just below all-out sprint intensity (RPE 9) for 20 pedal strokes. Start climbing at your lactate threshold ( Rating of Perceived Exertion of 7 to 8). How To Do It: Find a hill that takes 10 to 15 minutes to climb. If either drops off by 20 percent, you’re close to cooked, and it’s time to spin easy and call it a day.Īlways warm up for about 15 minutes before launching into intervals and cool down for a few minutes when you’re done.īeing able to surge and recover helps you hang with the group up punchy climbs and gives you the reserves to power through undulating climbs that kick up into double-digit grades. Your speed, intensity, and/or power should be within the goal range on every repeat. Also, though hill repeats are designed to be somewhat torturous, they’re not intended to bury you. For the best results, do one of these hill sprint workouts once or twice a week on fresh legs. The following hill repeats will address all your hill-climbing needs. The 30 Hardest Hill Climbs in the World.
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