Rolling Hills

Here's the class I did Monday night. Very simple -- 4 hills followed by 4 flats. I mixed it up so that each hill was slightly different. Of course, each hill also got longer and more challenging. Mwwwaaaahahahaha! :)

• Warmup -- 8 minutes

• Hill #1 -- 3:30 in the saddle, level 7 out of 10 resistance
• Flat #1 -- 3:30 in the saddle at level 5, 100-110 rpms

• Hill #2 -- 5:45, start at level 7 and add resistance every 45 seconds
• Flat #2 -- 3:00 at level 5, alternating between sitting and standing every 30 seconds

• Hill é -- 8:30, about a level 7 resistance, with 5 sprints during the climb
• Flat é -- same as Flat #1

• Hill #4 -- 12:30, alternating between sitting and standing. Every time they stood up, they added the same amount of resistance (for illustrative purposes, I'll say 1/2 turn). Every time they sat, they took off only half of that extra resistance (so 1/4 turn), making the hill progressively steeper and harder.
• Flat #4 -- 3:30, level 5, 20 seconds all out effort, 20 seconds easy effort, repeat for the duration of the song

• Cooldown and stretch -- 8 minutes

Enjoy!

GG

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