Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

One-Hour Workout: Trainer Climbing Plus Intervals

Intervals after a climbing set can make you feel like you are riding through mud, but they make you strong in the long run!

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

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 Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta. “This workout is a good mix of strength work and speedwork,” she says. “Intervals after a climbing set can make you feel like you are riding through mud, but they make you strong in the long run!”

RELATED: How To Disguise Your Strength Work

Warm-up
10 min easy

Build intervals
1 min increasing from 80, 90, 100, 110% power (or effort) with 1 minute at 50% power in between each for recovery.

RELATED: Head (Indoors!) For The Hills

Main Set
Repeat the entire set below three times.
4 min at 80% power at the lowest cadence that is safe for you (60-75 RPM) straight into
1 min at 105% power with high cadence followed by 1 min rest (do just the 1 min intervals 4x through)

Cool-down
6 min easy

More one-hour workouts