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SATURDAY, 03.19.11: HILL REPEATS
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post Times To Comments.

Bike on trainer in highest gear with 3 minute recoveries.
1. 6:02, 19.9 mph
2. 5:53, 20.4 mph
3. 5:48, 20.7 mph
4. 5:40, 21.2 mph
Total 23:23, 20.5 mph

Warm-up and cool-down: 10 minute bike