Author

Andrew McDonald

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Length

6 Weeks

Typical Week

2 Bike

Longest Workout

1:20 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters tss based strength

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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. I believe in keeping things simple and helping the Everyday Athlete achieve more.

Expect a more meaningful coaching relationship

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

Fatigue Management
Mental Strength & Wellness
Race Preparation & Strategy
Strength & Conditioning
Practical Skills
Corporate & Employee Training Plans
Event Presentations & Social Media Broadcasting

View all Training Plans by this Coach

Back to Plan Details

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

Glory: Hill Strength and Power Sessions

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