12 Weeks to Stronger Cycling

Be sure to warm up thoroughly before doing these high-intensity efforts and to cool down thoroughly afterwards. The 30-second hill sprints should be performed on the steepest hill you can find. The one-minute hill sprints may be done on a shallower hill and will be done at a slightly lower intensity. Just spin slowly for recovery.

Every fourth week is a scaled-back recovery week to prevent overtraining. By the end of week 12 you'll be ready to race—with more muscle than ever.

 



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Week 1

4 x 30-sec. hill sprints w/ 2-min. active recoveries

Week 2

6 x 30-sec. hill sprints w/ 2-min. active recoveries

Week 3

8 x 30-second hill sprints with 2-minute active recovery

Week 4

(Recovery)

6 x 30-second hill sprints with 2-minute active recovery

Week 5

6 x 1-minute hill sprints with 2-minute active recovery

Week 6

8 x 1-minute hill sprints with 2-minute active recovery

Week 7

10 x 1-minute hill sprints with 2-minute active recovery

Week 8

(Recovery)

6 x 1-minute hill sprints with 2-minute active recovery

Week 9

3 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery

Week 10

4 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery

Week 11

5 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery

Week 12

(Recovery)

3 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery


 


Active Expert Matt Fitzgerald is the author of several books on triathlon and running, including Brain Training for Runners, Runner's World Performance Nutrition for Runners (Rodale, 2005) and Triathlete Magazine's Essential Week-by-Week Training Guide (Warner, 2006).

Related Articles:

      • Evolve Your Ride By Varying Your Training

      • 4 Great One-Hour Bike Workouts

      • Dave Scott's 12-Week Early-Season Run Training Program

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