Workout of the Month - September 2020

Cycling, September 08, 2020

This month we are looking at some hill climbing efforts and how you can manage your efforts to be able climb well and crest the hills strongly. These sessions work well on the open road obvioulsy but can also be completed on the turbo too.

 

Session Focus: Cadence Control, hill climbing and cresting efforts to simulate tough hills.

This session is based around the British cycling 20 minute warm-up protocol designed to get you firing well ready for the work that is to come. The main component of this workout is to tax your muscular endurance and develop the final surges you might need to crest some tough hills. Take the time to warm up fully on this session so you can perform well when it counts.

Warm up

5 min Zone 1-2
90-95 rpm

2 min Zone 2
95-100 rpm

2 min Zone 2
100-105 rpm

1:30 Zone 2
105-110 rpm

30 secZone 2
120-130 rpm

2 min Zone 1-2
90-95 rpm

Repeat below 4 times

6 sec Zone 4
120+ rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!

Easy

1 min
Zone 1-2
90-95 rpm

Spinouts

6 sec
Zone 4
120+ rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!

Recovery

2:45
Zone 1-2
90-95 rpm

Main

Repeat below 4 times

Seated climbing

6 min
Zone 3
70-80 rpm

Out of saddle effort

1 min
Zone 5
80-90 rpm

Easy

3 min
Zone 1

Recovery

24:45
Zone 2

Cool Down

5 min
Zone 1


If you enjoyed this session please feel free to take a look at the rest of our workouts of the month in our articles section.

Get Up, Get Out and Get It Done!