Joe Friel’s Long Hill Workout

On-the-bike strength workouts can assist in developing muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclists including triathletes and MtBers.

See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from Joe Friel coach and author of The Cyclist's Training Bible.

Joe Friel's Long Hill Workout

• 10min WU Level II;
• 3x 6min Level IV Cad 60Rpm, 90sec Level II;
• 10min CD Level II;
• 10min Stretching

Start the workout with a ten-minute warm-up (WU) riding at Level II. Keep your cadence above 90 Rpm for the warm-up.

The main set is made up of three, six-minute reps at Level IV, with a 90-second Rest Interval (RI) at Level II between reps. Maintain your cadence of about 60 Rpm on the uphill and spin the legs out on the downhill keeping a high cadence.

Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).

Finish with ten minutes of stretching to assist with your recovery.

This session can be done on a trainer or on an actual hill that has about a 6-8% gradient and takes at least six minutes to climb.

Here is my data from doing the workout:

If you would like further advice feel free to contact me.

I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

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Originally Published: https://www.coachray.nz/2021/06/23/wednesday-windtrainer-workout-joe-friels-long-hill-workout/