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One-Hour Workout: Trainer Climbing Plus Intervals

  • By Jené Shaw
  • Published Jan 19, 2016
  • Updated Jan 22, 2016 at 8:49 AM UTC
Illustration by Oliver Baker. Photos by John David Becker and Scott Draper.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta. “This workout is a good mix of strength work and speedwork,” she says. “Intervals after a climbing set can make you feel like you are riding through mud, but they make you strong in the long run!”

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Warm-up
10 min easy

Build intervals
1 min increasing from 80, 90, 100, 110% power (or effort) with 1 minute at 50% power in between each for recovery.

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Main Set
Repeat the entire set below three times.
4 min at 80% power at the lowest cadence that is safe for you (60-75 RPM) straight into
1 min at 105% power with high cadence followed by 1 min rest (do just the 1 min intervals 4x through)

Cool-down
6 min easy

More one-hour workouts

FILED UNDER: Bike / Training TAGS: / /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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