The Calorie-Blasting Cycling Workout

1-Hour Hill Workout

Time: 1 hour
Calories burned: 635

• Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5).
• Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).
• Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
• Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
• Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).*
• Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
• Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).
• Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).

* Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).

Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.