Skip to main content

Bike Hills Strength (90 Min)

By 7 September 2013November 12th, 2016Cycle, Strength, Triathlon

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.
Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.