(best done on a treadmill, or a moderate incline 300m road/path)
This is the treadmill version
*Warm Up 12 minutes (slowly work your way up to tempo speed for last 5 minutes)
7x2min Hill (w/ 2min recovery)
*2 minute steady effort pace, 6.0 incline (uphill)
*2 minute recovery, return to flat, slow pace…begin getting back up to hill pace by end of 2 min.
Need to bike instead of run?
– Warm up 10-12 minutes
– 5 minutes: Steady tempo (like 85 rpm; first 90 sec easy getting up to speed)
– 1 minute recovery
– 7×1 minute: Low cadence, high tension, stay seated, high lactate. Recover 1 minute between sets
– 5×1 minute: 30 sec low cadence, high tension; 30 sec speed up, out of saddle. Recover 1 minute between sets (train legs to change pace, recruit power when tired)