THE BEST 1x12 HIIT TRAINING SESSION - HILL REPEATS – CYCLING WORKOUT

Описание: Originally made for myself to keep me on task and motivated. Hope it helps you, as well. There is royalty-free audio, however, I recommend you put on your favourite hype music and crush it!

The video/overlays: The upper right hand has some basic Wahoo app outputs. Heart rate is really the most important - for reference, my max HR is 190. The lower right hand has the work out time (which ticks up) and the time remaining in each effort/zone (which ticks down). The workout profile is on the bottom. The warm down is normally 5 mins, but the video ends after 4:30 (to keep it at 45 mins total).

The workout: The work out includes a standard ramping warm up with two short pushes to open the lungs and circulate the blood for the efforts ahead. There are twelve intervals to be completed as hard as possible without tailing off at the end of each. The last effort is all out leg masher.

The science: According to Cycling Weekly (CW), hill reps are a bread and butter component of many a good training plan. They are affective even when simulated indoors. CW suggest that short ascents (compared to a romp up Alpe D' Huez) provide an excellent muscular strength workout, ideal for improving your sprinting and short burst power. That is as long as you hammer each interval - get the lactic acid flowing!

PS - you don't need a power meter or smart trainer to improve fitness. Virtual power, heart rate, and even average speed on traditional trainers can be benchmarked. If you bury your intervals, you will improve.