CRUSH A HILL CLIMB!

Bicycling (South Africa) - - FIT CHICK -

YOU NEED

SUS­TAIN­ABLE POWER

TRY

RAMPS

Start at a rate of per­ceived ex­er­tion (RPE) of 6 to 7 on a scale of 1 (very light ef­fort) to 10 (the hard­est you can go). Sus­tain that ef­fort for about 10 min­utes. Then push harder (RPE 7 to 8); hold it there for about 8 min­utes. Fin­ish by notch­ing it up to an RPE of 8 to 9 for the fi­nal 2 min­utes of the in­ter­val. Do two of these ef­forts for 20 min­utes each, with 10 min­utes re­cov­ery in be­tween.

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