Rolling Hills and Sprint Intervals

Enjoy this fun sweat session with some longer rolling hills to build your enduro hill climb skills and slowly push your legs to their lactic acid limit (the point where you hit the wall). Near the end of the second hill climb, you should feel a strong burn in your legs, which is you pushing your body past its lactic acid threshold. By doing this, you're teaching your body how to push past tired legs and recover more quickly during and after hill climbs. Take the saddle and enjoy!

Playlist: Your Ex-Girlfriend's Favorite Pregame Mix

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post.

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

First Hill Climb ~ 11 mins

1 min: Sitting Climb. RPM 90. Increase gears by 3. HP 2 or 2.5.

1 min: Sitting Climb. RPM 85. Increase gears by 1. HP 2 or 2.5.

1 min: Standing Climb. Increase gears by 2. RPM 70-80. HP 3.

1 min: Standing Climb. Increase gears by 1. RPM 70-80. HP 3.

1 min: Sitting climb. Add 1 gear. RPM 70-80. HP 2 or 2.5.

1 min: Standing Climb. Add 2 gears. RPM 60-70. HP 3.

1 min: Standing Climb. Add 1 gear. RPM 60-70. HP 3.

1 min: Add a gear. RPM 60-70.

1 min: Sitting Climb Recovery. Drop 5 gears. RPM 60+. HP 2 or 2.5.

1.5 min: Recovery - Flat Road, ease back into 80+ RPM. HP 2 or 2.5.

10 sets of 5 second jumps. Maintain 70 RPM. HP 2.5.

Long Hill Climb ~ 22 mins

1 min: Sitting Flat Road. RPM 110. HP 2 or 2.5.

2 min: Add 3 gears. RPM 90-110. HP 2 or 2.5.

10 set of 5 second jumps ( 5 seconds up, 5 seconds down). Maintain 70 RPM.

2 min: Standing Climb. Add gear. RPM 75. HP 3.

3 min: Sitting Climb Add 2 gears. RPM 80. HP 2 or 2.5.

2 min: Standing Climb. Add gear. RPM 70. HP 3.

4 min: Sitting Climb. Add 2 gears. RPM 60. HP 2 or 2.5.

1 min: Standing Flat. Drop 3 gears. RPM 70. HP 2.5 or 3.

Sprint Intervals ~ 8 mins

These sprint intervals are 30 seconds on, 30 seconds off. They're the last 8 minutes of the class so make them count!

1 min: Sitting Climb. Add 3 gears. RPM 85. HP 2 or 2.5.

3 sets of 30 seconds on, 30 seconds off. Add 5 gears. RPM 85+. HP 2, 3 when out of saddle.

1 min: Sitting Flat Recovery, ease back into 80+ RPM around 45 seconds. HP 2 or 2.5.

2 x Add 5 gears. 30 seconds. RPM 80-100. HP 2, 3 when out of saddle.

2 min: Sitting Flat Recovery. RPM 80. HP 1 or 2.

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