Browse Training Plan Store

Back to Plan Details

Glory: Hill Strength and Power Sessions

Author

Andrew McDonald

All plans by this Coach

Length

6 Weeks

Typical Week

2 Bike

Longest Workout

1:20 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal tss based strength

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This is a short and focussed Hill Strength programme intended to compliment your existing training plan.

The workouts are of varying intervals designed to develop your cycling strength. These will be performed as seated efforts and only when attacks are prescribed should you work out of the saddle.

The focus should be on quality over quantity; adjust the number of intervals according to your ability and capacity to perform at a high level. There may be times that it is best to skip the session if you arent adequately commited to the workout.

Ensure you have warmed up suitably and recover well between workouts.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 02:08

Andy McDonald

Grit and Glory Coaching

I believe in celebrating effort rather than results and keeping things simple to help the 'Everyday Athlete' achieve more.

Beyond training plans, performance testing and regular feedback, my services include:

Fatigue Management
Mental Strength & Wellness
Race Preparation & Strategy
Strength & Conditioning
Remote Kettlebell Coaching
Practical Skills Sessions
Personal & Team Coaching
Event Presentations

View all Training Plans by this Coach

Sample Day 1

1:00:00

64TSS

Hill Repeats for Bike Strength (5x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 5 times
Recovery fully between intervals

Sample Day 4

1:00:00

64TSS

Hill Repeats for Bike Strength (5x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 5 times
Recovery fully between intervals

Sample Day 8

1:00:00

72.2TSS

Hill Repeats for Bike Strength (7x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 7 times
Recovery fully between intervals

Sample Day 11

1:00:00

64TSS

Hill Repeats for Bike Strength (5x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 5 times
Recovery fully between intervals

Sample Day 15

1:00:00

72.2TSS

Hill Repeats for Bike Strength (7x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 7 times
Recovery fully between intervals

Sample Day 18

1:00:00

72.2TSS

Hill Repeats for Bike Strength (7x Intervals)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 7 times
Recovery fully between intervals

Sample Day 22

1:15:00

90.3TSS

Hill Repeats for Bike Strength (7x Intervals + Attacks)

Use on a 1 Minute Climb, 5-6% Gradient.

Warm up well.

Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions

Repeat 7 times
ATTACK OUT OF SADDLE IN LAST 20 METRES OF REP 5 & 7
Recovery fully between intervals

$85.00 - Buy Now