Long Hill Repeats

Purpose: This workout will boost your aerobic capacity and build greater leg and climbing strength. Hill repeats is a stressful workout and should be approached with caution.

CompuTrainer set-up:

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Program:Custom Courses...Set as follows:

Leg	Miles	Course
1	0.1	0.0
2	0.7	5.0
3	1.0	-9.9
Total	1.8

Race Against: Pacer, Level_____ Your Weight: (Actual Weight) Target Heart Rate: Min_____(Lowest 5 zone); Max_____("Min" + 10 beats) Drafting: OFF Set fan at face level.

Workout: Warm up well, at least fifteen minutes, before starting the hill repeats. At the start of the 1.8-mile, course select a gear that will allow you to maintain at least 70 rpm while climbing in the saddle. This should be the biggest gear you can hold that cadence in. You may need to shift to an easier gear in subsequent atte mpts. Be cautious of your knees. If you have knee tenderness, select an easier gear that allows a high cadence or don't do this workout. While climbing, experiment with your position on the saddle and handlebar grip. Be careful not to "strangle" the handlebars. Time each of your hill repeats and try to maintain or improve the time on each attempt. Following the hill, there is a long recovery. Get your pulse down as quickly as you can by spinning and relaxing. Complete 3-5 trips over this course. If you feel weak or overextended during the first attempt, stop the workout and just spin for a few minutes. This wasn't your day. Cool down and stretch the quads, hamstrings, and gluteus. Motorpaced Tempo Road Racer Build 3 Road Racer Race Century Riders Mountain Biker Build 2 Mountain Biker Race Triathlete/Duathlete Build 2 (short) Triathlete/Duathlete Peak (short) Triathlete/Duathlete Race (short) Triathlete/Duathlete Build 1 (long) Triathlete/Duathlete Peak (long) Table of Contents