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alternative to 3×20 min l4 hill ride

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    • March 22, 2010 at 12:09 pm #4950
      Avatarmax003
      Member

      Hi, i am on the 100 km pr plan. On apr 01 i have this workout: Warm up well then
      up a steep hill ride 3 X 20 minutes in power L4 or heart rate zone 4 with 10
      minute power L1 or heart rate zone 1 recoveries between each. Aim to build
      average wattage or heart rate by 1-3 watts or beats per interval. Easy spin cool
      down. The problem is that the nearest 20 min climb is approx. 200 kms awayCry. How
      can i do a simular workout?

    • March 22, 2010 at 4:43 pm #6141
      AvatarLynda
      Keymaster

      This is a threshold workout. Duration and intensity are the important parts of this workout. Doing the intervals up a hill is not as important.

      Do the same workout on a flat or slightly rolling road where you can stay on the gas non-stop for 20 minutes. Use a slightly bigger gear than you would normally aiming for cadence in the 70 – 80 rpm range.

      Lynda

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