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Workouts

One-Hour Workout: Simple Trainer Workout For Hilly Races

Getting ready to for a hilly race? Try this low-cadence, high heart rate ride from coach Dan Graovac.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from coach Dan Graovac, a USAT Level I coach and the owner of Boston-based GForce Multisport. “This is a good one-hour trainer ride for anyone training for a hilly race (like Ironman Wisconsin),” Graovac says. “It’s a low-cadence, high heart rate ride. This can also be done outside but it is harder to maintain both the proper heart rate and cadence.”

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Warm-up
5 min easy spin
5 min building to 80–85% of threshold heart rate

Main Set
2×20 min cadence

Cool-down
5 min easy spin

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More one-hour workouts.