Progressive Intervals

Purpose:This workout will improve your anaerobic threshold, strength, general hill climbing ability, and concentration.

CompuTrainer set-up:

Program: Road Race/Course...#76 Progressive Intervals
Race Against: Pacer, Level_____
Your Weight: (Actual Weight)
Target Heart Rate: Min_____(lowest 3 zone), Max_____(lowest 5 zone + 10 beats)
Drafting: Off
Set a fan head-on at face level.

Workout:

Warm up at least fifteen minutes before starting.
The course's grade steadily rises for 6.8 miles with a 0.2-mile flat section between 0.4-mile sections that progressively get steeper until the last mile and a half when the course continues to rise, but at a decreasing rate. The steepest section nea r the top is 9.9% grade.
Attempt to stay in the saddle all the way to the top being very respectful of your knees with judicious gear selection. Maintain cadence at 70 rpm or higher. Experiment with gears and positions on the saddle. Keep your fingers nimble on the bars - no death grips.
Your pulse should vary from the 3 zone to five beats above anaerobic threshold, but generally rise throughout the climb.
Beginning riders should complete no more than one trip over this course, while experienced riders may do two.
In your journal, note the time of each climb and the gears used plus anything you may have learned about position, cadence, or mental focus.
Cool down and stretch the quads, hamstrings, and gluteus.