Whether you’re competing for the green jersey in the Tour de France, prepping for your next century, or just looking to get back on your bike, climbing is an essential skill that should not be overlooked.
Cycling is a game that’s all about strategy and skill, and being a skilled climber can give you a huge tactical advantage in your next race. The key is to push hard on the climbs and enjoy the glimpses of recovery when they come.
In this workout, you’ll start with longer climbs at subtler inclines. As time goes on, the climbs will become shorter and steeper. With each climb, try to increase your level of effort. So by the time you’re only climbing for 30 seconds at a time, you’re working your absolute hardest. For the sustainable pace, try to stick with a tempo you could maintain for an hour-steady ride. It shouldn’t be a true recovery, but your heart rate should drop to a more comfortable level.
I never said it would be easy, but I have faith in you!
So, without further ado, grab a water bottle, a towel, and hop on board because we’re going to reach new heights today!
Today’s focus: Hill Climbing
Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles counterclockwise
shoulder circles clockwise
3 minutes easy pedaling
ROUND 1: On equipment (Complete 3 times through)
2 minutes hill climb—5%
3 minutes sustainable pace—0%
ROUND 2: On equipment (Complete 3 times through)
1 minute hill climb—7%
2 minutes sustainable pace—0%
ROUND 3: On equipment (Complete 3 times through)
30 seconds hill climb—9%
1 minute sustainable pace—0%
Cooldown: Bodyweight and Cycling
3 minutes easy pedaling
30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch
I hope you survived! It may have been short, but if you were giving it your all, it should have been brutal. Don’t miss out on any of our other workouts! You can find them here.
Becca Capell
iFit Head Trainer
The Workout
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WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
