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.