Workout of the Month - September 2020
Cycling, September 08, 2020
This month we are looking at some hill climbing efforts and how you can manage your efforts to be able climb well and crest the hills strongly. These sessions work well on the open road obvioulsy but can also be completed on the turbo too.
Session Focus: Cadence Control, hill climbing and cresting efforts to simulate tough hills.
This session is based around the British cycling 20 minute warm-up protocol designed to get you firing well ready for the work that is to come. The main component of this workout is to tax your muscular endurance and develop the final surges you might need to crest some tough hills. Take the time to warm up fully on this session so you can perform well when it counts.
Warm up
5 min Zone 1-2
90-95 rpm
2 min Zone 2
95-100 rpm
2 min Zone 2
100-105 rpm
1:30 Zone 2
105-110 rpm
30 secZone 2
120-130 rpm
2 min Zone 1-2
90-95 rpm
Repeat below 4 times
6 sec Zone 4
120+ rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!
Easy
1 min
Zone 1-2
90-95 rpm
Spinouts
6 sec
Zone 4
120+ rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!
Recovery
2:45
Zone 1-2
90-95 rpm
Main
Repeat below 4 times
Seated climbing
6 min
Zone 3
70-80 rpm
Out of saddle effort
1 min
Zone 5
80-90 rpm
Easy
3 min
Zone 1
Recovery
24:45
Zone 2
Cool Down
5 min
Zone 1
Warm up
10 min @ 76-143 W
Zone 1-2Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 2 min @ 124-143 W
Zone 2 - 1 min @ 143-162 W
Zone 2-3 - 30 sec @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 3 min @ 124-143 W
Zone 2 - 3 min @ 143-162 W
Zone 2-3 - 3 min @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Recovery
2 min @ 95-114 W
Zone 1-2Repeat 4 times
Hard
30 sec @ 203-228 W
Zone 5Easy
1 min @ 95-114 W
Zone 1-2
Repeat 2 times
Hard
5 min @ 173-200 W
Zone 4Easy
3 min @ 95-105 W
Zone 1
Cool Down
7:30 @ 76-95 W
Zone 1
Warm up
10 min @ 76-143 W
Zone 1-2Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 2 min @ 124-143 W
Zone 2 - 1 min @ 143-162 W
Zone 2-3 - 30 sec @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 3 min @ 124-143 W
Zone 2 - 3 min @ 143-162 W
Zone 2-3 - 3 min @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Recovery
2 min @ 95-114 W
Zone 1-2Repeat 4 times
Hard
30 sec @ 203-228 W
Zone 5Easy
1 min @ 95-114 W
Zone 1-2
Repeat 2 times
Hard
5 min @ 173-200 W
Zone 4Easy
3 min @ 95-105 W
Zone 1
Cool Down
7:30 @ 76-95 W
Zone 1
Warm up
5 min @ 95-178 W
Zone 1-2
90-95 rpmWarm up
2 min @ 135-178 W
Zone 2
95-100 rpmWarm up
2 min @ 135-178 W
Zone 2
100-105 rpmWarm up
1:30 @ 135-178 W
Zone 2
105-110 rpmWarm up
30 sec @ 135-178 W
Zone 2
120-130 rpmRecovery
2 min @ 119-142 W
Zone 1-2
90-95 rpmActive
6 sec @ 218-249 W
Zone 4
120-200 rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!Repeat 4 times
Easy
1 min @ 130-178 W
Zone 1-2
90-95 rpmSpinouts
6 sec @ 218-249 W
Zone 4
120-200 rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!
Recovery
2:45 @ 119-142 W
Zone 1-2
90-95 rpmRepeat 4 times
Seat climbing
6 min @ 182-213 W
Zone 3
70-80 rpmOut of saddle effort
1 min @ 254-284 W
Zone 5
80-90 rpmEasy
3 min @ 119-130 W
Zone 1
Recovery
24:45 @ 135-178 W
Zone 2Cool Down
5 min @ 95-119 W
Zone 1
Warm up
5 min @ 95-178 W
Zone 1-2
90-95 rpmWarm up
2 min @ 135-178 W
Zone 2
95-100 rpmWarm up
2 min @ 135-178 W
Zone 2
100-105 rpmWarm up
1:30 @ 135-178 W
Zone 2
105-110 rpmWarm up
30 sec @ 135-178 W
Zone 2
120-130 rpmRecovery
2 min @ 119-142 W
Zone 1-2
90-95 rpmActive
6 sec @ 218-249 W
Zone 4
120-200 rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!Repeat 4 times
Easy
1 min @ 130-178 W
Zone 1-2
90-95 rpmSpinouts
6 sec @ 218-249 W
Zone 4
120-200 rpm
Max out your cadence as far as it will go for a 6 second effort, Just go for It!
Recovery
2:45 @ 119-142 W
Zone 1-2
90-95 rpmRepeat 4 times
Seat climbing
6 min @ 182-213 W
Zone 3
70-80 rpmOut of saddle effort
1 min @ 254-284 W
Zone 5
80-90 rpmEasy
3 min @ 119-130 W
Zone 1
Recovery
24:45 @ 135-178 W
Zone 2Cool Down
5 min @ 95-119 W
Zone 1
If you enjoyed this session please feel free to take a look at the rest of our workouts of the month in our articles section.
Get Up, Get Out and Get It Done!
Warm up
10 min @ 76-143 W
Zone 1-2Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 2 min @ 124-143 W
Zone 2 - 1 min @ 143-162 W
Zone 2-3 - 30 sec @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 3 min @ 124-143 W
Zone 2 - 3 min @ 143-162 W
Zone 2-3 - 3 min @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Recovery
2 min @ 95-114 W
Zone 1-2Repeat 4 times
Hard
30 sec @ 203-228 W
Zone 5Easy
1 min @ 95-114 W
Zone 1-2
Repeat 2 times
Hard
5 min @ 173-200 W
Zone 4Easy
3 min @ 95-105 W
Zone 1
Cool Down
7:30 @ 76-95 W
Zone 1
Warm up
10 min @ 76-143 W
Zone 1-2Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 2 min @ 124-143 W
Zone 2 - 1 min @ 143-162 W
Zone 2-3 - 30 sec @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Ramp up in 4 steps
- 3 min @ 105-124 W
Zone 1-2 - 3 min @ 124-143 W
Zone 2 - 3 min @ 143-162 W
Zone 2-3 - 3 min @ 162-181 W
Zone 3-4
- 3 min @ 105-124 W
Recovery
2 min @ 95-114 W
Zone 1-2Repeat 4 times
Hard
30 sec @ 203-228 W
Zone 5Easy
1 min @ 95-114 W
Zone 1-2
Repeat 2 times
Hard
5 min @ 173-200 W
Zone 4Easy
3 min @ 95-105 W
Zone 1
Cool Down
7:30 @ 76-95 W
Zone 1