This week’s bike workout comes from coach Dan Frost of MP Multisport in Fort Collins, Colo. Coach Frost is a USAT Level I and ASCA Masters Level II coach, and also serves as a technical official for ITU and USAT. The below workout should be done outside. “This workout is focused on building stamina needed to attack those short hills well enough to maintain the momentum necessary for a fast bike split on a rolling or hilly bike course,” Frost says.
Ride 15 min easy to a hill that’s about a 6–8% grade.
6x(1 min working it up the hill, seated and going for it, spin down the hill for recovery.)
Spin 5 min easy between each set
Repeat the 6×1 min climbs
Ride home easy effort capped at 70% of threshold