Russian Climbing Step Intervals

This is a series of alternating all out brisk paced mountain climbing efforts intervals followed by steady medium difficulty seated climbs - in a circuit - meaning not true recoveries. There are two resistance zones. Mountain standing climbs (RPM>80, RPE>7) and big hill seated pushes (RPM 65~75, RPE 5~7).

When we are "on" we are upping the resistance to a standing climb - meaning "a lot of tension" to RPE>7 meaning "going breathless almost" and increasing the RPMs above 80 RPM to amplify that throughout the standing porton - when the standing interval is done - we drop the resistance a bit and sit into the active interval. These are not recoveries. We are in a circuit and working still. RPMS ar 65~75.

This 10 min drill will hurt and isn’t for the faint-hearted, newbie or otherwise unmotivated. Give yourself or class at least a short one song recovery period between sets if you want to do more than one set!! Do this drill once properly warmed up.

15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60sec off 45sec on 15sec off 30sec on 30sec off 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on 60sec off

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Repeat...