HILL SPRINTS

Purpose:This workout will improve your power and sprinting ability.

CompuTrainer set-up:

Program: Custom Courses...Set as follows:

Workout:

Warm up well, at least fifteen minutes, before starting the hill repeats.
Ride to the first hill and at the bottom shift, stand, and sprint to the top maintaining cadence and power. Repeat this for the each of the next two hills.
Spin easily down the other side so that you are fully recovered before the next hill.
Complete two or three trips over this course with about eight minutes of recovery between trips. Try to increase the gear used for each subsequent trip.
If you feel weak or overextended during the first trip, stop the workout and just spin for a few minutes. This wasn't your day.
Cool down and stretch the quads, hamstrings, and gluteus