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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.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

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.”

RELATED: Why “Hard” Courses Are Easier

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

RELATED: Head (Indoors!) For The Hills

More one-hour workouts.

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Carfrae and former pro Patrick Mckeon break down the iconic course in Chattanooga, who looks good for the pro women's race, and their predictions for how the day will play out.