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DO A 30-MINUTE UPHILL (UP) RIDE AT LEVEL 4 INTENSITY (80-90% of MHR): Your uphill interval time is five minutes this week and your recovery time is one minute. Repeat five times. Make sure you're warming up and cooling down properly. To warm up, increase your level of effort gradually as you begin. By the end of your warm-up, you should have reached at least a level 3 HR (75-80% MHR). The cool-down should be nice and easy. advanced training books for endurance athletes has lots of warm-up and cool-down suggestions.
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