‘SWEET-SPOT’ HILL INTERVALS SESSION
Here is an example of a great quality hills session that targets your ‘sweet-spot’:
10min Low Intensity 1 x 5min @ 100% FTP or THR 5min Low Intensity
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)
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.
15-20min Low Intensity [2min Tempo Pace 1min Threshold pace 1min Low Intensity] X 2 sets 5min Low Intensity
3 x 15min @ 88-94% FTP or 95% THR * Ride easy for 5-7min in b/w these intervals
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.