‘SWEET-SPOT’ HILL IN­TER­VALS SES­SION

Australian Mountain Bike - - Fitness -

Here is an ex­am­ple of a great qual­ity hills ses­sion that tar­gets your ‘sweet-spot’:

WARM UP

10min Low In­ten­sity 1 x 5min @ 100% FTP or THR 5min Low In­ten­sity

MAIN

4 x 10min hill climbs @ 88-94% FTP or 95% THR * Ride easy for 5-7min in b/w these in­ter­vals (roll down the hill)

WARM DOWN

10min Low In­ten­sity *Al­ter­na­tively, 2 x 20min hill climbs works well if you have a climb long enough You can progress this ses­sion by adding in time to each in­ter­val. For ex­am­ple, week 2 in­clude 4 x 11min hill climbs.

WARM UP

15-20min Low In­ten­sity [2min Tempo Pace 1min Thresh­old pace 1min Low In­ten­sity] X 2 sets 5min Low In­ten­sity

MAIN

3 x 15min @ 88-94% FTP or 95% THR * Ride easy for 5-7min in b/w these in­ter­vals

WARM DOWN

15-30min Low In­ten­sity *Ob­vi­ously your power and heart rate will shift up and down a lot due to the vari­able ter­rain. The aim is for norm power and av­er­age heart rate to be within these ranges. You can progress this ses­sion by adding in time to each in­ter­val. For ex­am­ple, week 2 in­clude 3 x 17min in­ter­vals.

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