This Interval training aims to improve your maximal strength endurance and will help you to get that extra punch on the hills, both on the mountainbike and the road. We chose a course with a lot of variation: trails, forest roads and some village sightseeing, so it won't get boring during the ride. Instructions are included in the video, so you always know what comes next without having to remember.
We start with 10 mins of warm-up, followed by 2 blocks of 3 intervals of 3 mins. each. In between the intervalls, you will have 2 mins to relax and a longer break of 5 minutes between the blocks.Afterwards, cool down properly for about 10 more minutes. Enjoy the ride and keep pushing!
The intervalls should be performed at about 90% of your maximum power or heart rate, respectively; depending on what measure you prefer. If you don't know the exact numbers, just try to push pretty hard; on a resistance that you feel like you can just sustain for a few minutes.
Enjoy the ride!