Climbing VO2MAX #2

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Climbing VO2MAX #2

11Feb2012

Labels: Hill Climbing, Indoor Training Resources, Hill Climbing Workouts

This session is designed to emulate intense speed climbing a relatively steep hill but whilst on the indoor trainer. This session will help your hill climbing speed. You would perform a 4 week block of this after building your climbing strength.

Climbing VO2MAX #2
Brief	This session is designed to emulate intense speed climbing a relatively steep hill but whilst on the indoor trainer. This session will help your hill climbing speed. You would perform a 4 week block of this after building your climbing strength.
Total Time	2 hours
The Session	Warm up for 10 min then perform 5 sets of alternate standing and seated sets of 5 min with a 5 min recovery in between at around 70-100 RPM. Then warm down for 10 min
Time		Cadence	Effort
10 min	Warm Up	90 - 100 RPM	E1
	*Repeat the following 5x*
5 min	Drop into a harder gear and ride for 5 min seated in E3	70-100 RPM	VO2MAX
5 min	Recover in E1 for 5 min	100 RPM	E1
5 min	Drop into a harder gear and ride for 2 min standing in VO2MAX	70-100 RPM	VO2MAX
5 min	Recover in E1 for 5 min Repeat	100 RPM	E1
10 min	Warm Down	90 - 100 RPM	E1 & REC
Notes	When beginning this type of training it is best if you have completed at least one month of steady aerobic riding either on the road or using previous training sessions.

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