Indoor Roller Hill Sprints & Balance

Workout - Indoor Roller Hill Sprints & Balance

• 10min @ 7'00''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 3min @ 7'00''/km
• 5 lots of:
  • 1min @ 6'00''/km
  • 30s rest
• 10min @ 9'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/indoor-roller-hill-sprints--balance-b6cf5025

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Here’s a breakdown of Mark Lewis’s First time on BIKE ROLLERS | Lift, Run, Roll. The key takeaways so you can try the session. Watch the full video for context.

Key points:

• Rollers keep your legs spinning on indoor days. No fancy setup needed. Use a regular road bike, everyday shoes, and skip the clipless pedals if you want.
• Mix roller work with hill repeats: 10 min easy pedaling, then 40 min of hard climbs and soft recoveries on the rollers (like hill repeats).
• Wipe down your rollers before you ride. A garage sink is handy for rinsing off rain-soaked kit after.
• Sit upright and look down the road. Helps balance and prevents tumbles.

Workout example:

1. Prep: clean the rollers, place on level ground, regular shoes.
2. Warm-up: 10 min easy spinning.
3. Hill sprint set: 40 min alternating hard pushes and easy-spin recovery, like hill repeats.
4. Skill drill: no-hands riding for 1 min to work on balance. 5 to 6 reps with 30-sec breaks.
5. Cool-down: 10 min easy spinning.

Closing note: Use rollers when rain shuts down your usual hill route. Tweak speeds and intervals in the Pacing app.

References

• First time on BIKE ROLLERS | Lift, Run, Roll - YouTube (YouTube Video)