This Tuesday's workout is a series of hill cruise intervals.
 
Warm up 10 min
 
First 9 min interval:
Start in a moderately hard gear that you can spin at 90RPM
After 3 min, shift to your next larger gear for another 3 minutes, maintaining cadence
After 3 more minutes, shift again to your next higher gear and maintain cadence for final 3 minutes.
 
Recovery spin for 5 min
 
Repeat 9 min interval
 
Recovery spin for 5 min
 
Repeat 9 min interval
 
Warmdown- 5-10 min
 
These intervals get harder and you get more tired as they go on - simulates a long hill interval.