Published January 19, 2016 12:05PM
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!
Illustration by Oliver Baker. Photos by John David Becker and Scott Draper.
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!”
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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.
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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
