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CycleStrengthTriathlon

Bike Hills Strength (90 Min)

By September 7, 2013 No Comments

Targeted Benefits:

  • Faster Hill Pace
  • Increased Bike Strength

Preparation

  • Find a climb 12-15 min long, 4-5% incline.

Warm Up

  • 30 Mins easy spin

Main Set

  • 10 min on Aero Bars, hold threshold pace, drop a gear every 3 min increasing power.
  • Recover on ride downhill
  • 10 min off Aero Bars, hold threshold pace, drop a gear every 3 min increasing power
  • Recover on ride downhill
  • 10 min on Aero Bars, hold threshold pace, drop a gear every 3 min increasing power.
  • Recover on ride downhill

Warm down

  • 30 min easy spin

Key Points:

  • Hold steady cadence
  • Focus on quality and form, keep to three climbs only.
  • Keep to threshold pace.

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