Cycle Workout 2/3: Attack the Hills/the hills are your friend

This is what we did tonight. Challenging class, but great for getting yourself familiar with the hills...

Total Time: 60 minutes

Warm up:
5 min. easy
3 min. build; start level 5 build to level 6, flat road
3 min. flat; 30 on x 30 off, level 6 push

Main Set: (all intervals should be at race pace/level 7)
1 min. flat push then immediately add tension and push 1 min. on the hill (hold same pace)
1 min. flat push then 2 min. hard climb
1 min. flat push then 3 min. hard climb
1 min. flat push then 4 min. hard climb
1 min. flat push then 5 min. hard climb
1 min. easy in between each flat/climb interval

2 min. easy

2 x 2 min. pushes on flat road level 7, with 1 min. easy in between
3 x 1 min. pushes on flat road level 7, with 30 seconds easy in between

3 min. attack zone on heavy hill, basically sprint as many times as you can for as long as you can for 3 min. on a hill

Cool Down:
10 min.

P.S.
This workout is great for hill climbing. It forces you to hold your pace from a flat road to a climb (like being out on the road). Furthermore, the flat pushes at the end force your already tired legs to turn over that big gear and still try to finish strong. I really like this workout for getting your body used to really racing up the hills (as opposed to just trying to get over them).