Anaerobic

SURGE AND HOLD HILL REPEATS

  • Cycling
  • 1h 29mTime
  • 113Stress
  • 0.87Intensity
  • 30Popularity

About this workout

Surge and Hold Hill Repeats are perfect for building the kick needed to close gaps and sustain powerful efforts on steep climbs. This workout simulates hill sprints with bursts at 120% FTP, helping you develop the raw sprinting power and lactate tolerance essential for race day and group ride tactics.

timatello

Workout structure

  • 5 min @ 75% (75w)
  • 5 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 5X
    • 30 sec @ 150% (150w)
    • 2 min @ 120% (120w)
    • 3 min @ 55% (55w)
  • 50 min @ 75% (75w)