Nadia SullivanAll plans by this Coach
6 Weeks to Becoming a Stronger Hill Climber! - Intermediate
Don't make the mountain your enemy, build the strength and endurance to beat it!
This 6-week plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can test your climbing legs in week 6! There's a lot of on-bike strength work with Muscle Tension Intervals and hilly rides. You'll be riding some Tempo intervals during the week so you can tackle hills on the weekends. There's also cadence work in here to help you improve your pedaling power and aerobic efficiency, plus tips for how to make the most out of all those gears on your bike. And because we only get faster when we let our bodies recover properly, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!
You can ride the workouts in this plan using a heart rate monitor or you can use Rate of Perceived Exertion if you don't have a heart rate measuring device. A bike computer with cadence is ideal but you can count pedal strokes & do some math if you prefer.
If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus there's coupon codes for 30 days of FREE Premium TrainingPeaks membership to give you access to in-depth views of your training data after you've uploaded it post-workout.
This Intermediate plan is for the cyclist who has some experience with longer rides, has maybe done some charity rides, but wants to increase their climbing strength on hills. Weekday rides build up to 75 minutes maximum and weekend rides are up to 2.5 hours by the end of the 6 weeks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?