30 Minute Workout – Indoor Cycling Hill Climb Training

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Use your home trainer to ride up the infamous Sa Colobra and get a great bike workout!
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Ride with Daniel Lloyd up the beautiful climb of Sa Colobra in Mallorca in this great hill climb training session to tackle on your home trainer.

In just 30 minutes, you can get a great workout, using the incremental stepped intervals, with some evil surges thrown in for good measure.

Dan talks you through the session, step by step, giving valuable advice as well as encouragement. All the while you can get distracted by the beautiful Mallorcan scenery.

Not all exercises are suitable for everyone – there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN’s video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

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Music – licensed by Cue Songs
inHouse Productions – House Club Sounds Vol 2
Steve Mulder – The Frog
Voyeur – Blame It On The Youth – Kerri Chandler Dub
Spartaque – No Way Back
Adam Shaw – Jesmond
Adam Shaw – Out Of Reach – Orginal Club Mix
Andr Sobota – Saudade

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Music licensed by Cue Songs

Hello, everybody. Are you ready for a 30-minute session aimed at improving your climbing? Yes? Well, let’s get straight into it. We’ve got four minutes to get ourselves warmed up for the hard work that’s still to come. And to keep you motivated today, not only will you have me telling you what

To do, we’ll also be climbing together up the Sa Calobra, a really famous climb on the sunny island of Mallorca in Spain. Now, this is a climb which lots of World Tour pros will use to hone their form and test themselves before the racing begins and the season actually starts. ♪ [music] ♪

Now, just like our other videos, apart from watching yourself climb up Sa Calobra, you’re also going to see some onscreen graphics. Below the video, you’re going to see a profile of the efforts that we’d like you to make. You’ll also see how far through them you are. You’re also going to

See a cadence which we want you to aim at for the individual efforts in each section along the way. Sometimes that will convert over into heart rate, a percentage of your threshold which we think you should aim at. And finally, over this side, there’s an effort level we’d like you to aim for,

From 0 to 10, with 10 being hardest. ♪ [music] ♪ So, this first four minutes of this session, as I said, is aimed at getting ourselves warmed up. So we want to just gradually increase the intensity over that four minutes. ♪ [music] ♪

Okay, one minute and a half left on this warm-up. As I said, this is a session designed to try and help your climbing. We’re going to do a lot of tempo in it. There’s a slight twist, and I’ll get on to that a little bit later on. ♪ [music] ♪

One minute left of the warm-up. Click it down one more gear. ♪ [music] ♪ Thirty seconds of warm-up to go. ♪ [music] ♪ Fifteen seconds till our first effort, let’s click it up to the big ring. ♪ [music] ♪

Three, two, one, right. Now, I want you to gradually raise your heart rate utill you get to around about 80% of your threshold. From an effort level point of view, this next four-minute block should feel around about six. ♪ [music] ♪ Now, don’t worry too much about your cadence this first four-minute section.

Just self-selected, whatever feels most comfortable. ♪ [music] ♪ That’s one minute gone already. Still three minutes to go on this section. Let’s just sit back, get comfortable in our climbing position, and enjoy the views of Mallorca. ♪ [music] ♪

Okay, I’m going to let you in on a little twist to this tempo session. At the end of each segment, most of which are 4 minutes long, we’re going to do a 10-second surge, almost flat-out in the saddle, almost like a mini-sprint, before going straight back down to our tempo level.

♪ [music] ♪ One and a half minutes to go on this first four-minute section. ♪ [music] ♪ Wow, look at that rock face. It is absolutely beautiful here. ♪ [music] ♪ Okay, 30 seconds to go before the first of our 10-second surges. ♪ [music] ♪ Ten seconds. ♪ [music] ♪

Okay, take it down one gear. 3, 2, 1, 10-second surge. five, two, one, and back down to tempo. Don’t slack it off too much. Okay, this next section, again, it’s four minutes long. Going to take the effort

Level up to 7 out of 10 and the cadence between 70 and 80, quite low on this one. ♪ [music] ♪ If you use your heart rate monitor, try and get your pulse straight up to around about 85% of threshold. I’m at 164. I’ve gone too hard, too soon. ♪ [music] ♪

Well done, everybody. How are you feeling? You’re looking good. Oh, that’s a mirror. ♪ [music] ♪ Okay, we’re a minute and a half through this second section. Just concentrate on keeping that solid upper body, like you’re climbing the mountain itself.

Smooth pedaling style, as I said, 70 to 80 RPM, and don’t forget to carry on taking on those liquids. ♪ [music] ♪ Two minutes gone, that’s halfway through the second section. ♪ [music] ♪ One and a half minutes to go. ♪ [music] ♪

That’s it, you’re doing really well. Fifty seconds now until our next surge. ♪ [music] ♪ Ten seconds utill the next surge. We’re going to leave it in the same gear, as it’s quite a low cadence already. Three, two, one, surge in the saddle. ♪ [music] ♪

Three, two, one, okay. Get your heart rate back down to about 85%, but get the cadence up to 100 for this effort. So, we want to take it up a couple of gears. ♪ [music] ♪ Effort level for this one should be about the same. Seven, maybe creeping up towards eight.

♪ [music] ♪ That’s it, well done. One minute in out of this four-minute section. Keep the cadence high, 100 RPM. Oh, I’m at 172 heart rate now. ♪ [music] ♪ Concentrate on the pedaling, not too choppy. Keep that upper body still. ♪ [music] ♪

Two minutes in, halfway through this tempo section. On the cadence drop, keep it up. ♪ [music] ♪ Okay, we’re almost done with 14 minutes and 50 seconds, which means we’re halfway up this climb. Go on, keep it going. ♪ [music] ♪ Just one minute to go on this effort. Keep those pedals spinning.

♪ [music] ♪ Twenty seconds until the next surge. ♪ [music] ♪ Ten, take it down a gear or two. Five, two, one, surge. ♪ [music] ♪ Five, two, one. Back down the tempo, right, up and over 85% coming towards 90%

Threshold heart rate. So you should be getting up to 8 out of 10 effort now, if you’re feeling good. ♪ [music] ♪ 175 heart rate. I would do well to keep this going. ♪ [music] ♪ Self-selected cadence again for this one, whatever feels most comfortable, if you can feel comfortable now. Keep drinking.

♪ [music] ♪ Okay, we’re a minute in. What I didn’t tell you yet is that this section is five minutes long. I think it’s the longest one, though. ♪ [music] ♪ I was going to say once you’ve done this, it’s all downhill to the finish, but it’s not. It’s still uphill.

♪ [music] ♪ Concentrate on your pedaling. I know it’s hurting, but don’t bother about too much. Really focus on using your core to get your legs propelled around in circles, it can really work. ♪ [music] ♪ Two minutes done. Two minutes fifty until our next surge. ♪ [music] ♪

My heart rate is circling 169. I need to up the pace. ♪ [music] ♪ You can get out the saddle if you want, just briefly if you want to, just a quick change of muscles or relieve some numbness. ♪ [music] ♪ So, I’m back up to 171 heart rate. ♪ [music] ♪

Okay, get yourselves ready for the brief, sharp, left-hand bend here. ♪ [music] ♪ One minute to go until the next surge. One minute ten till the start of the next tempo section. ♪ [music] ♪ Oh, I’m hot. ♪ [music] ♪

Twenty seconds to go till our next surge. You are doing great, keep it going. ♪ [music] ♪ Five, three, two, one, surge. ♪ [music] ♪ Five, three, two, one, back down to tempo. You’re going to take it back down to 75 to

80 RPMs now. Lower cadence again, and keep your heart rate about 90% of threshold. Need to recover a bit, mine’s 177 then. ♪ [music] ♪ How you feeling? Good? Just a few more minutes of hard work to go. Keep it going, come on. Allez, allez, allez. Venga, venga, venga. Dai, dai, dai.

♪ [music] ♪ Okay, the effort should be 9 out of 10 now. Stick at 9 out of 10 for the last part of the session, okay? ♪ [music] ♪ Just look at those views. This road is incredible. One day, you’re going to go out and ride this climb. ♪ [music] ♪

Remember, 75 to 80 RPMs. ♪ [music] ♪ Pretty good. ♪ [music] ♪ Two minutes to go on this one, halfway through this penultimate section. 75 to 80 RPM, 9 out of 10 effort. ♪ [music] ♪ Okay, 30 seconds, then we’ve got 1 minute left. We’re going to take it up to 100 RPM

For the last minute of this tempo section. Twenty seconds till then. ♪ [music] ♪ Ten. ♪ [music] ♪ Three, two, one. Up a couple of gears, and up to 100 RPMs. Well done. ♪ [music] ♪ Less than five minutes of hard work to go now. You’re doing really, really well. ♪ [music] ♪

Keep drinking. ♪ [music] ♪ Twenty seconds till the next surge. ♪ [music] ♪ Ten, five, down one gear. Three, two, one, surge. This is hard. Get it out of yourself. Five, three, two, one, and back down a gear.

Last section, 9 out of 10. See if you can keep yourself at threshold heart rate. I’m on it, 179. ♪ [music] ♪ This is the hardest part, but it’s also the last part. Less than four minutes to go. ♪ [music] ♪

Less than three minutes to go. Come on, everyone. Keep that upper body still. I know it’s hurting, it’s hurting me as well. ♪ [music] ♪ Just two minutes left of hard work on this session. We’ve absolutely busted up this climb. It’s a really good time. ♪ [music] ♪

One minute left until our last surge. Come on, I can’t speak. You have to encourage yourself. ♪ [music] ♪ Thirty seconds untill the last surge. ♪ [music] ♪ Twenty. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, down a gear. Three, two, one. Everything you’ve got, last 10 seconds. ♪ [music] ♪

Three, two, one, done. Well done, everyone. I’ve got a minute left in this video for you guys to cool down. Take longer if you need to, I certainly will. That was a good session. ♪ [music] ♪ Just spin those legs, don’t stop completely yet. ♪ [music] ♪

I hope you don’t feel as sick as I do. Luckily, I’m in Matt Stephens’ house, or maybe that’s why. ♪ [music] ♪ Well done. I’m going to carry on cooling down. If you’re not done yet with this session, or you just want something different for the next time,

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