Hill Workout Cycling #2

Hill Workout Cycling

 

Did last week’s hill workout leave you eager for more? Let’s build up on what we’ve done and add a new twist in this week’s cycling/MTB workout. 

 

Duration: ~30 minutes + warm-up and cool-down

 

Sport: road cycling or mountain biking

 

Type: HIIT + dynamic strength

 

Purpose: develop both aerobic and anaerobic capacity as well as leg strength while accelerating your training adaption for climbing performance

 

Instructions:

  • 4min HARD up hill
  • 4min EASY spin
  • 10 burpees
  • 4min HARD up hill
  • 3min EASY spin
  • 10 burpees
  • 3min HARD up hill
  • 2min EASY spin
  • 10 burpees
  • 2min HARD up hill
  • 1 minute EASY spin
  • 10 burpees

In other words: Bike four rounds of intervals as follows (WORK:RECOVERY): 4:4, 4:3, 3:2, 2:1, with 10 burpees following each recovery period.

 

Notes: Bonus points for doing your burpees facing downhill! But if you are new to burpees, face uphill to make them a little easier. Try to keep the pace and form of your uphill efforts constant. As the recovery interval shortens and you become fatigued, this will be challenging, but worth it in the end! Be light on your toes during the burpees, and emphasize the spring in your legs, both in jumping into and out of the plank and while jumping up into the air between reps! Enjoy the burn and see if you can have enough fun that any passing hikers or bikers will want to join you for the burpees!

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice", "Hill Running: Survive & Thrive," and "Run Faster: Unlock Your Speed in 8 Weeks". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.