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DO A 20-MINUTE UPHILL (UP) BIKE AT LEVEL 4 INTENSITY (80-90% MHR): Uphill training is designed to improve your ability to climb and to improve strength in your running and cycling muscles. UP sessions are done as intervals, with periods of work followed by rest. Warm up for 10-15 minutes with easy- to moderate-paced cycling. Find a moderately steep hill and ride up for three minutes, keeping your heart rate at level 4. "Moderately steep" means a 3-6% grade, both for cycling and running. What this means is that the hill should be gradual enough so that you can still run or ride, but steep enough that you know you are climbing. Rest for one minute by rolling back down the hill. Repeat this sequence five times. Cool down for 10 minutes by easy cycling.
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