Bike Workout: Long Hill Climbs

0
108
Triathlete Climbing

Similarly to how runners like to do speed work to improve their distance racing, cyclists will often work in one of two workouts to have a similar impact: hills or sprints.

Today I’m going to go over a very valuable workout for any triathlete or multisport athlete looking to get better on the bike. They are called Long Hill Climbs.

Long Hill Climbs

The idea here is that we will simulate a race day situation where you either have to break away or navigate a large hill.

Below I have 3 variations (Gold, Silver, Bronze) based on the the total time you need to do.

Gold (90 minutes)

Warm Up
– 17 minutes

Main Workout
– 7×5 min @ VO2 max effort (as hard as you can go to hold the same pace)
– Take a 3 minute active recovery after each rep
**If you are outside find a hill that takes longer than 5 minutes to ride up
**If you are indoors shift 2 gears higher during each rep

Cool Down
– 17 minutes

Silver (70 minutes)

Warm Up
– 19 minutes

Main Workout
– 4×5 min @ VO2 max effort (as hard as you can go to hold the same pace)
– Take a 3 minute active recovery after each rep
**If you are outside find a hill that takes longer than 5 minutes to ride up
**If you are indoors shift 2 gears higher during each rep

Cool Down
– 19 minutes

Bronze (50 minutes)

Warm Up
– 17 minutes

Main Workout
– 2×5 min @ VO2 max effort (as hard as you can go to hold the same pace)
– Take a 3 minute active recovery after each rep
**If you are outside find a hill that takes longer than 5 minutes to ride up
**If you are indoors shift 2 gears higher during each rep

Cool Down
– 17 minutes

 

 

 

 

Did you enjoy this article?
Subscribe and I will send you weekly updates on training, food, workouts, and more!
I agree to have my personal information transfered to MailChimp ( more information )

LEAVE A REPLY

Please enter your comment!
Please enter your name here