Hill Drills (1215)
Login to rate this routine
My class loves these drills. They are killer but short. They work great as an addition to any class.
Start off in a working flat road, there is resitance on your wheel. Hold it here for 30-60 sec., then you start climbing your first hill.
Seated climb: add in every 15 seconds for 1 min., hold at the top of the hill( you should be really fighting that resistance) for 1 min. Rest for 1 min. then go straight into the next climb...
Standing climb: add in every 15 seconds for one minute. ( let the class know that they have their body wieght helping them push through the climb so they can challenge themselves a little more by adding in more, they can always back down if it begins to be to much), hold at the top of the hill for 1 min. Rest for 1 min. then go straight into third and final climb....
Third position/hoover climb: add in every 15 seconds for one minute, hold at the top of climb for 1 min. Then recover...
If one minute rests are too long for your class feel free to shorten them but these climbs should be hard enough where they will be thanking you for that one minute rest!!!
Submitted by April from Ferndale, MI on 11/16/09