Bike, indoor trainer ride. Focus is on hills. Stay seated for 60-75% of the hill climbing. If using a power meter, keep hill efforts under 150% of FTP. Shoot for a cadence of 85-95 unless noted otherwise. Cadence on the hill segments can range from 70-85rpm.
- 15 minute warm-up (including 5×20 sec Spin-ups)
- 2x(7 minute hill simulation (increase gear every minute)/3 minutes Easy)
- 10 minutes of high cadence spinning, Steady effort (Zone 2), 100-110rpm
- 5 minutes Easy
- 7 minute hill simulation (increase gear every minute)/3 minutes Easy/Cool down.
Total time: 60 minutes
Stay hydrated throughout the ride. Light stretching and dynamic movement should follow the cool down. Enjoy!