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DO A 40-MINUTE UPHILL (UP) BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): You can do your UP sessions on 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 six minutes, keeping your HR at level 4. Rest for two minutes by cycling back down the hill. Repeat this sequence five times. Cool down for 10 minutes by easy cycling. If you live in an area with no hills, do these sessions as IN workouts. See advanced training books for endurance athletes for details.
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