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
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4 x 30-sec.
hill sprints w/ 2-min. active recoveries
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Week 2
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6 x 30-sec.
hill sprints w/ 2-min. active recoveries
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Week 3
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8 x
30-second hill sprints with 2-minute active recovery
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Week 4
(Recovery)
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6 x
30-second hill sprints with 2-minute active recovery
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Week 5
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6 x 1-minute
hill sprints with 2-minute active recovery
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Week 6
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8 x 1-minute
hill sprints with 2-minute active recovery
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Week 7
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10 x
1-minute hill sprints with 2-minute active recovery
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Week 8
(Recovery)
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6 x 1-minute
hill sprints with 2-minute active recovery
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Week 9
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3 x 3
minutes @ 20km time-trial intensity with 3-minute active recovery
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Week 10
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4 x 3
minutes @ 20km time-trial intensity with 3-minute active recovery
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Week 11
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5 x 3
minutes @ 20km time-trial intensity with 3-minute active recovery
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Week 12
(Recovery)
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3 x 3
minutes @ 20km time-trial intensity with 3-minute active recovery
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