Cycling Workout 8: Unload the Hills

This is a good hill workout from Pedal-On.com. Will make the legs burn... in a good way! 

Total Time: 60 minutes

-Warm up 6:30 

Main Set:

-Take 2 minutes to builds your hill (increase resistance (R) every 30 seconds. 

-Seated Climb - R as hard as you can maintain safely for 4 minutes. 

-Drop R - continue climbing for 3 minutes 

-Drop R - continue climbing for 2 minutes 

-Drop R - continue climbing for 1 minute (Though it may be light, they need to remain on 

the hill) 

Speed Intervals: 

-30 seconds-Heart Rate up, 30 seconds-Heart Rate down (5x) 

-1 minute recovery 

-Repeat Hill - Standing Climb 

-Repeat Speed Intervals 

-2 minute recovery 

-Repeat Hill - Riders choice, Standing or Seated. I tell them that if they feel great, choose 

the mode they like the LEAST (this one is probably a greater challenge). If they are 

tired, choose the mode they like the BEST. 

Cool Down:

10-15 minutes

P.S. 

Very good workout for climbing. Really makes the rider focus on keeping the legs engaged even though the gradient of the hill is changing.