Find a local climb that you think will last 8 minutes. Ride out to the climb and ride three repeats. I'm not too worried about cadence here, just ride as you normally would. We aren't trying to smash your PB here. The session is as follows:

1st Repeat
Progression effort, start the climb at a comfortable pace, and every two minutes, push a little bit harder until and only in the last two minutes should you feel like your going as hard as you could.

Descend the climb and ride easy for 6 min

2nd Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

Descend the climb and ride easy for 6 min

3rd Repeat
This is very much like the last one, but in the last two minutes go as hard as you can go.

Go to coffee, you've earned one!

Find a local climb that you think will last 8 minutes. Ride out to the climb and ride three repeats. I'm not too worried about cadence here, just ride as you normally would. We aren't trying to smash your PB here. The session is as follows:

1st Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

2nd Repeat
Progression effort, start the climb at a comfortable pace, and every two minutes, push a little bit harder until and only in the last two minutes should you feel like your going as hard as you could.

Descend the climb and ride easy for 6 min

3rd Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

Descend the climb and ride easy for 6 min

4th Repeat
This is very much like the last one, but in the last two minutes go as hard as you can go.

Go to coffee, you've

Anywhere between 45 min to an hour is fine.

Anywhere between 45 min to an hour is fine.

Doing some core strength work will do your climbing. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)

Anywhere between 45 min to an hour is fine.