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  • Hill Workout No. 1: Rate of Perceived Exertion

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    ahmedin84
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    The document describes two hill workout routines for cycling. Hill Workout No. 1 includes a warm-up, main set with alternating seated and standing intervals of increasing intensity and duration, and cool-down. Hill Workout No. 2 also includes a warm-up, main set with four intervals of seated climbing followed by an increase in tension and standing for the final minute, and easy spinning cool-down. Both routines aim to improve hill climbing ability and endurance through interval training at varying intensities.

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    Sobni bicikl

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    The document describes two hill workout routines for cycling. Hill Workout No. 1 includes a warm-up, main set with alternating seated and standing intervals of increasing intensity and duration, and cool-down. Hill Workout No. 2 also includes a warm-up, main set with four intervals of seated climbing followed by an increase in tension and standing for the final minute, and easy spinning cool-down. Both routines aim to improve hill climbing ability and endurance through interval training at varying intensities.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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    7 views2 pages

    Hill Workout No. 1: Rate of Perceived Exertion

    Uploaded by

    ahmedin84
    The document describes two hill workout routines for cycling. Hill Workout No. 1 includes a warm-up, main set with alternating seated and standing intervals of increasing intensity and duration, and cool-down. Hill Workout No. 2 also includes a warm-up, main set with four intervals of seated climbing followed by an increase in tension and standing for the final minute, and easy spinning cool-down. Both routines aim to improve hill climbing ability and endurance through interval training at varying intensities.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 2

    Hill Workout No.

    1
    Warm-Up 5:00 (five minutes) - Spinning at Zone 1 intensity 5:00 - Alternating between legs, each leg carries 80-percent of the load for 30 seconds before switching legs. Make perfect circles and eliminate any dead spot at the top of the pedal stroke. The "resting" leg can remain clipped in or unclipped and resting on a chair. (Zone 1 to 2) 5:00 - Spinning at 90+ revolutions per minute (rpm), Zones 1 to 3 Main Set 3:00 - Seated climb with the bike tension set so your rate of perceived exertion (RPE) is Zone 2 to 3 (Heart rate may or may not respond accordingly, depending on several factors. Use RPE for the main set.) 1:00 - Easy spinning recovery, Zone 1 2:30 - Seated climb (Zone 2 to 3), then increase tension and stand for 30 seconds (Zone 4 to 5b, keeping it on the low end of the range if you're just starting hill work.) 1:00 - Easy spinning recovery, Zone 1 2:00 - Seated climb (Zone 3), then increase tension and stand for 1:00 (Zone 4 to 5b) 1:00 - Easy spinning recovery, Zone 1 1:30 - Seated climb (Zone 3), then increase tension and stand for 1:30 (Zone 4 to 5b) 1:00 - Easy spinning recovery, Zone 1 1:00 - Seated climb (Zone 3), then increase tension and stand for 2:00 (Zone 4 to 5b) 1:00 - Easy spinning recovery, Zone 1 0:30 - Seated climb (Zone 3), then increase tension and stand for 2:30 (Zone 4 to 5b) 1:00 - Easy spinning recovery, Zone 1 3:00 - Stand (Zone 4 to 5b) Cool-Down 7:00 - Easy spinning recovery, Zone 1 45 minutes total

    Hill Workout No. 2


    Warm-Up 5:00 - Pedaling easy with cadence above 90 rpm, Zone 1 to 2. 5:00 - Alternate 0:30 seated, 0:30 standing at Zone 2 to 3. 6:00 - Seated, alternate 80-percent of the workload between 1:00 right leg, 1:00 left leg at Zone 1 to 2 intensity. Main Set 4 x 3:00 - Seated at 70 rpm, slowly ramp up to maximum effort by the last three-minute interval. Effort ranges from Zone 2 to 5. Take 1:00 of easy spinning between each effort. 2:00 - Spinning at Zone 1 to 2 intensity, 90+ rpm 4 x 3:00 - Begin with 2:00 seated, using a bigger gear or more tension than in the first set. After 2:00 seated, bump up the tension and stand for the last 1:00. Effort ranges from Zone 3 to 4. Take 1:00 of easy spinning between each effort. Cool-Down 7:00 - Easy spinning recovery, Zone 1 60 minutes total

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