Posted by: Dr. Tyrone A. Holmes | March 26, 2009

High Impact Cycling Workout #11 – Hill Intervals

  Today’s cycling workout, Hill Intervals, is the most difficult training session to date.  It is the first in this series to put you into Zone 4, where you will be working at your lactate threshold.  By definition, lactate threshold is the absolute hardest effort you can maintain for 30 to 60 minutes, depending on your current level of fitness.  For highly fit athletes, lactate threshold is often referred to as the hour of power.  You will be performing uphill intervals at a fairly high cadence so take care when choosing your gearing.  If you are new to cycling or are in relatively poor condition, do not attempt this workout.  Spend a couple of months performing the earlier workouts in Training Zones 1 – 3.  Click below to download the workout.  This is usually where I tell you to have fun but that’s hard to do with Zone 4 & 5 workouts!  Just remember, these are the workouts that facilitate the physiological adaptation process and significantly improve your performance.  So hang in there and you will get stronger and faster.

Hill Intervals

NEXT POST – March 30, 2009

Pyramid Intervals

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