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DO A 25-MINUTE UPHILL (UP) RIDE AT LEVEL 4 INTENSITY (80-90% of MHR): Increase the uphill interval time to four minutes this week and recover for one minute. Repeat five times. Make sure you're warming up and cooling down properly. Gradually increase your level of effort as you begin. By the end of your warmup, you should have reached at least a level 3 HR (75-80% MHR). The cooldown should be nice and easy; congratulate yourself on your great workout. See advanced training books for endurance athletes (published by Human Kinetics, available at http://www.humankinetics.com/Products/showproduct.hk?productid=PSLE0644&associate=1 ) for warm-up and cool-down suggestions.
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