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DO A 35-MINUTE UPHILL (UP) BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): This month your UP sessions are on a bike. You can ride either a road or mountain bike, or alternate between the two. Warm up for 10-15 minutes with easy- to moderate-paced cycling. Find a moderately steep hill and cycle up for five minutes, keeping your HR at level 4. Rest for two minutes by cycling back down the hill. Repeat this sequence seven times. Cool down for 10 minutes by easy cycling. If you live in an area with no hills, do these sessions as IN workouts.
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