12 Weeks to Stronger Cycling

Updated OnSeptember 9, 2013
Written by
Matt Fitzgerald
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.

 



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