Ride them Hills!

This workout is divided into three phases: Warm-Up (5 minutes), Main Workout – Interval Hill Training (20 minutes), and Cool Down (5 minutes). Intensity is described using a perceived exertion scale of 1–10, where 1 is very easy (like a slow walk) and 10 is maximum effort.

Intro

Welcome to your 30-minute hill-focused cycle workout! This session is designed to challenge your strength and endurance while being adaptable for all fitness levels. You’ll start with a gradual warm-up to prepare your body, move into a series of hill intervals that simulate climbing, and finish with a cool-down to promote recovery. Whether you’re looking to improve your cardio, build lower-body strength, or just enjoy a high-energy session, this workout has something for everyone. Adjust resistance and intensity to match your ability, and remember to stay hydrated and have fun! Let’s get started!

Safety

Before starting the workout, ensure your bike is properly adjusted to your body. The seat height should allow a slight bend in your knee when the pedal is at its lowest point, and the handlebars should be set at a comfortable height to avoid strain on your lower back and wrists. Always secure your feet in the pedals or use cycling shoes if available. Start slowly to warm up your muscles and joints, and listen to your body throughout the workout. If you experience any sharp pain, dizziness, or discomfort, reduce the intensity or stop immediately.

During the workout, maintain good posture by engaging your core and keeping your back straight. Avoid leaning too heavily on the handlebars, especially during standing climbs, to prevent undue strain on your wrists and shoulders. Hydrate as needed and keep a water bottle within reach. Monitor your effort levels; it’s okay to challenge yourself, but avoid overexertion, especially if you’re new to this type of workout. Cooling down properly at the end is crucial to gradually lower your heart rate and prevent stiffness. If in doubt about your fitness level or health, consult a healthcare professional before beginning.

Tips for All Fitness Levels

• Beginners: Use lower resistance and prioritize cadence over pushing heavy resistance.
• Intermediate: Match the recommended resistance and cadence.
• Advanced: Increase resistance during climbs to match your fitness level.

Phase 1 – Warm-Up (5 Minutes) 

Equipment:

Spin Bike preferred but stationary bike or assault bike will suffice.

The goal here is to gradually increase heart rate and prepare muscles for the workout.

0:00–1:00:

• Resistance: Low (flat road feeling).
• Cadence: ~80–90 RPM.
• Intensity: 2–3 (light effort).
• Focus: Relaxed breathing, smooth pedal strokes.

1:00–3:00:

• Resistance: Slightly higher (easy incline).
• Cadence: ~75–85 RPM.
• Intensity: 3–4 (moderate effort).
• Focus: Begin engaging your core and glutes.

3:00–5:00:

• Resistance: Moderate (gentle hill).
• Cadence: ~70–80 RPM.
• Intensity: 4–5 (slightly challenging).
• Focus: Controlled breathing and preparing mentally for the workout.

Phase 2 – Main Workout (20 Minutes)

This phase alternates between seated climbs, standing climbs, and active recovery.

Structure

• 4 Rounds: Each round is 5 minutes.
• Each round includes:

• 1-minute seated climb
• 1-minute standing climb
• 1-minute active recovery
• Repeat seated climb and standing climb.

Details

1. Seated Climb (1 Minute):

• Resistance: Medium-heavy (steep incline).
• Cadence: ~60–70 RPM.
• Intensity: 6–7 (moderately hard).
• Focus: Strong core, smooth pedal strokes, and consistent effort.

2. Standing Climb (1 Minute):

• Resistance: Heavy (challenging hill).
• Cadence: ~55–65 RPM.
• Intensity: 7–8 (hard effort).
• Focus: Engage glutes and quads, maintain control over your form.

3. Active Recovery (1 Minute):

• Resistance: Low (flat road feeling).
• Cadence: ~80–90 RPM.
• Intensity: 3–4 (easy effort).
• Focus: Slow down your breathing and shake out any tension.

4. Repeat Seated Climb & Standing Climb (2 Minutes Total).

Round Schedule

• Round 1: Start with manageable resistance, emphasizing technique.
• Round 2: Increase resistance slightly.
• Round 3: Push harder, aiming for your highest resistance of the workout.
• Round 4: Slightly reduce resistance to maintain good form but still challenge yourself.

Phase 3 – Cool Down 

Bring your heart rate down gradually while loosening up your muscles.

0:00–2:00:

• Resistance: Low (flat road feeling).
• Cadence: ~80–90 RPM.
• Intensity: 2–3 (easy effort).
• Focus: Deep, steady breathing.

2:00–4:00:

• Resistance: Very low.
• Cadence: Gentle spin (~85–95 RPM).
• Intensity: 1–2 (minimal effort).
• Focus: Relax your body.

4:00–5:00:

• Resistance: Minimal.
• Cadence: Slow (~60–70 RPM).
• Intensity: 1 (cooling down completely).
• Focus: Deep breathing and stretching your legs while spinning.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.