Great session for time/weather constrained cyclists looking to build their climbing endurance and strength. This session is hard particularly towards the end as the lactate builds in your quads during the standing 15 second efforts. Each 5 minute effort should simulate the easy start of a climb in E3 going into a steep face which gradually increases in length as the session goes on. It is important to hold a low cadence during the VO2/ANC part to simulate a typical steep ascent of over 10%.

Effort intensity - Three Stars - Medium Hard

Time - 53 mins

Format - PDF download

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This table provides a guide to the physiological improvements that this workout will provide More Stars = better
Recreational and Cyclo Sportif Endurance Events
Hill Climbing
Sprinting	N/a
Time Trialing and Ironman/Triathlete Events
Road Racing
Criterium Racing
Track Endurance
Track Sprinting	N/a
Increased Muscle Mitochondrial Enzymes
Improved Lactate Threshold
Increased Muscle Glycogen Storage
Increased Slow Twitch Muscle Fibers
Increased Muscle Capillarisation
Conversion of Fast Twitch Muscle Fibers from Type IIb to Type IIa - Improved Strength Endurance
Increased Cardiac Stroke and Output
Increased Vo2max
Increased Muscle High Energy Phosphate ATP/PCr Stores	n/a
Increased Anaerobic Capacity - Lactate Tolerance	n/a
Increased Fast Twitch Fibres	n/a
Neuromuscular Power	n/a