Sports training
Mountain bike interval workout: 4-minute hill repeats from the trial
In a trial of 16 trained mountain bikers, adding long intervals (7 to 10 efforts of 4 to 6 minutes at the hardest pace they could sustain, with 4 to 6 minutes of easy riding between) 3 times a week for 6 weeks improved race performance, a little more than sprint intervals did. This is the shortest version of that session: seven 4-minute efforts. Cross-country races are hard throughout and full of short surges, so this is fitness for the climbs. It's a hard session; if you're new to intervals, build up with the site's Norwegian 4x4 first. Ride it on a trainer, an exercise bike or a steady climb you can ride without stopping.
Warm-up
- Stationary cycling10 minBeginner · Quads, Glutes, Hamstrings · 3D demoBuild from easy to moderate: by the end you can still talk in full sentencesHarder: Air bike intervals
Intervals
7 rounds
- Stationary cycling4 min hardBeginner · Quads, Glutes, Hamstrings · 3D demoThe hardest pace you can hold for all 4 minutes; on a trail, a steady climbHarder: Air bike intervals
- Stationary cycling4 min easyBeginner · Quads, Glutes, Hamstrings · 3D demoEasy spinning, or roll back down the climbHarder: Air bike intervals
Cool-down
- Stationary cycling5 min easyBeginner · Quads, Glutes, Hamstrings · 3D demoUntil your breathing settlesHarder: Air bike intervals
Tips
- In the trial, riders did this 3 times a week for 6 weeks on top of their usual riding; for most riders, once or twice a week is plenty. Progress by adding an effort, up to 10, or a minute, up to 6, not both at once.
- On another day, try the trial's sprint option: 8 to 12 × 30 seconds all-out with 4 minutes easy between. It also improved race performance, a little less.
- Before a race, ease off for about 2 weeks, cutting your training volume by around half while keeping some hard efforts.
- Complete the PAR-Q+ first. If you're over 45 and not used to vigorous exercise, it advises seeing a qualified exercise professional before this intensity; with a heart condition, see your GP.
- Stop and call 999 for chest pain that doesn't go away, or if anyone faints while exercising.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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Strength workout for cyclists (gym)
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50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the mountain bike interval workout: 4-minute hill repeats from the trial take?
About 70 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at advanced level. 0 of its 1 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.