Sometimes it’s hard to measure improvement when you’re riding indoors. Outside and in races, you have familiarity with the course or comparison to your workout buddy. This workout is one that you can modify for your ability or to repeat several times throughout your training season.

The flexibility enables you to make this work for you. If you have more time, you can extend the interval. If you are improving your fitness, you can adjust the time and resistance to push you further so you can continually improve.

This is a great workout to keep around and keep you engaged. Remember.... Great rewards come from long climbs!

The Workout

Warm Up:

  • 5 minutes easy pedaling keeping cadence above 80 RPM
  • 6 minutes alternating 1:00 above 100 RPM and 1:00 at 60 RPM
  • 5 minutes easy riding at 95 RPM

Main set:

You will repeat 2 sets of gradually going faster for up to 12 minutes. We suggest you start with 6 minutes the first time and see how it goes. In this, you will start at a heart rate zone 3 and gradually increase to a zone 4 or 5. If you’re going further than 6 minutes, you can either maintain the high heart rate or go easier to bring your heart rate down then increase to bring your heart rate back up. Go for a maximum of 12 minutes.

Your rest interval is 5 minutes easy then repeat the previous gradual increase for the same duration of time as you did on set 1.

Cool down:

Finish up with 5 minutes of easy spinning. This workout was intended to be physically and mentally challenging. How did it go? Will you do this again?



As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.


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