Join Date: Dec 2005
Bikes: Pedal Force RS, Serotta "Atlanta", Gitane "Tour de France", (2) Specialized "Stumpjumper", Trek "950"
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Improve my climbing
I need to improve my climbing. I have Friel's Training Bible (3rd ed.) and a HR monitor. To this point, I have a base so I should be good to add some specific intervals. I've already done Friels LTHR test.
Friel recommends targeting Force, Muscular Endurance and Endurance in this order. He does a nice job of describing interval workouts to target these areas; however, I'm confused about how to structure interval sets.
For example, for an Steep Hill Force Workout Friel specifies:
8% or greater grade.
Less than 2min to climb.
Up to HRZ 5b, RPE18-19 (very, very hard) This would put my HR 174-179.
In & out of saddle.
3-5min recover to HRZ1.
No more than 2x per week
How many reps should I start with? How many sets should I start with?
2min Interval + 5min Recover = 7min
This is a very hard work out so I'm guessing it should be relatively short. Maybe start with 1 set of three reps and another set in a few weeks?
BTW I picked this work out because I have a short training window for this evening.
Is this reasonable?