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DO A 25-MINUTE UPHILL (UP) RIDE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10-15 minutes with easy- to moderate-paced cycling. This week, go back to your moderately steep hill. (Remember, "moderately steep" means a 3-6% grade -- gradual enough that you can still run or ride, but steep enough that you know you're climbing.)Ride up for four minutes, keeping your HR at level 4. Rest for one minute by rolling back down the hill. Alternate sitting and standing every one minute of the hard efforts. Repeat this sequence five times. Cool down for 10 minutes by easy cycling.
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