Workout of the week: hill repeats with fast finish

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


Credit: www.theguardian.com
Credit: http://www.theguardian.com

I’ve been on a mixed-session kick as of late. What do I mean by that? Well, instead of doing some hill repeats and a short race-pace time trial during different sessions, for example, I’ll mix them into the same, longer session. So, instead of having distinct sessions, I’ll convert these different training approaches into phases, and then blend them together. This session is a mixture of hill repeats and anaerobic threshold work. After a solid warm up, you’ll do about 25-30 minutes worth of hill intervals, ideally on a hill that allows for at least a 1-mile climb. Then shift into about 15 minutes of easy recovery riding and then it’s 20 minutes of max effort to finish.


45 minute warm up

25-30 minutes of hill repeats using a steady climb of at least 1-mile

15 minutes easy riding

20 minutes @ max effort

10 minute easy finish/cool down

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