In an effort to improve my standing stamina, I've been doing standing hill repeats. I live in a pretty flat area and the biggest hill in town is only .3 mile long and averages 7.5%. Yeah, I know...it's a speed bump, but it's something.

This was from my last ride.

Run #, Gear, Time to top, Max HR
1, 34/19, 2:18, 157 bpm
2, 34/17, 2:05, 159 bpm
3, 34/16, 1:57, 164 bpm
4, 34/15, 1:55, 164 bpm
5, 34/14, 1:49, 169 bpm

Between runs, I had about a 8 min rest (downhill/flat stuff) since this is a one-way street and I have to go way out of the way to get back to the base. I usually start the climb with my HR in the mid/high 130s.

Aside from finding a longer and steeper hill, what can I do to get more out of this style of training? More repeats? Backpack full of bricks? The taller the gear, the faster I went. That requires more power, but it also decreases the amount of time I'm working. I can easily climb this hill in about 1:15 if I sit and hammer way (and push my HR to 190+ bpm), but I'm trying to focus on being smooth and controlling my pace.

Thanks,
Bob