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Hill Sprints

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
7min 20sec from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP7min 20sec from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 15m

Z2: 8m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

25%
14%
55%
0%
0%
6%

This workout is designed to simulate steep, short hills that are almost like sprints. A combination of both anaerobic and neuromuscular power, (level 6 and 7), this workout is sure to fire you up!
Warm-up 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm.. Ride at tempo pace and then do hill sprints every 3minutes. Each Sprint is 20 seconds long and building in intensity. After each sprint, come back to tempo pace. Cool-down.

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