AAAAAAAHHHH - My Legs. Hill Climbs of the Century.

It's the beginning of spring, which means it's mud season on the mountain biking trails and skid season on the road! Aaand, it's the perfect time to whip out your stationary bike setup and start training for the fun stuff! This workout will get those endorphins up while giving you the burn to make you hungry all day. Resistance training at its finest, starting with 5 lucky hill climbs, then a twist of some solid climbing and a couple sprints on a hill. You got this!

Playlist: Small Tiddy Mix Vol. 2 by Brad Parsons

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 6 mins

1 min: Flat road. RPM 90-110. HP 2 or 2.5.

6 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 65-75. HP 2 or 2.5.

3 min: Sitting Flat. Add 1 gear. RPM 100-110. HP 2 or 2.5.

1 min: Standing Climb. Add 4 gears. RPM of 70+. HP 3.

1 min: Sitting Flat. Drop back to Flat Road. RPM 80-100. HP 2 or 2.5.

5 Lucky Hill climbs ~ 30 mins

Hill #1 and #2 (Repeat this sequence 2x)

1 min: Sitting Climb. Add 3 gears. RPM 95.

1 min: Standing Climb. Add 2 gears. RPM 85.

1 min: Sitting Climb. Add 1 gear. RPM 80.

1 min: Standing Climb. Add 2 gears. RPM 60.

1 min: Sitting Climb. RPM 60.

1 min: Flat Road - recovery. RPM 80-110.

Hill #2 and 3 (Repeat this sequence 2x)

1 min: Sitting Climb. Add 3 gears. RPM 90.

8 sets of 5 second jumps (5 seconds up, 5 seconds down). RPM 70.

2 min: Standing Climb. Add 2 gears. RPM 75.

2 min: Sitting Climb. Add 1 gear. RPM 75

4 sets of 5 second jumps (5 seconds up, 5 seconds down) RPM 70.

1 min: Flat Road - recovery. RPM 80+. RPM 75.

Hill #4 and 5 (Repeat this sequence 2x)

1 min: Standing Climb. Add 5 gears. RPM 75.

2 min: Sitting Climb. Add 2 gears. RPM 75.

3 min: Standing Climb. Add 1 gear. RPM 70.

1 min: Flat Road - recovery. RPM 80+.

Climbing Intervals ~ 14 mins

1 min: Sitting Climb. Add 5 gears. RPM 80.

30 seconds at max effort - RPM 100.

1 min: Standing Climb. RPM 70.

1 min: Add 1 gear^

30 seconds at max effort - RPM 100.

2 min: Standing Climb. Add 1 gear. RPM 70.

2 min: Sitting Climb. Add 1 gear. RPM 75.

1 min: Flat Road - Recovery. RPM 80+.

1 min: Sitting Climb. Add 5 gears. RPM 80.

30 seconds at max effort - RPM 100.

1 min: Standing Climb. RPM 70.

1 min: Add 1 gear^

30 seconds at max effort - RPM 100. 1 min: Flat Road - Recovery. RPM 80+.

Stretching ~ 10 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Forward Fold, 1 min each side