Force Workouts

These workouts can be done during all training phases.

Hill Endurance

On or off road find a course that has some grades around 4-8% that take 5-20 mins to climb.  Stay seated and use a cadence around 60-70 rpm. Heart rate is not important, but cadence is.  Pressure should be hard, but cadence slow,

Big Gear

Ride up hills that are 8% or greater.  Duration of climbs should only be 1-2 minutes for each hill.  Stay seated while climbing, using a gear a higher gear than you would usually use.  Cadence around 50 rpm.  Spin easily after each climb.     Total climb should be around 30-45 min.  Heart rate is not important.

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