Profile: Warmup, 7.5-minute hill (second half alternate running with resistance & standing climb), transition directly into standing flat, seated flat to recover then jumps for approximately one minute, freestyle hill followed by steep seated climb (8 minutes total), flat road first with middling speed (90-100) then high speed (100-110), 8.5-minute hill starting with jumps to 3rd & finish climbing out in 3rd with heavy resistance, recover & cooldown.
Profile: Warmup, flat road w/ short runs, 7-minute hill, sprints on flat road w/ recovery, jumps on flat road, steady fast flat, 13-minute hill, cooldown.
Profile: Warmup, 7-minute hill alternating seated climbs with standing climbs and running with resistance, flat road with running drills, 7-minute steep hill, flat road with jumps, 7.5-minute rolling hills, fast flat road, sprints on flat road with recovery, 8-minute hill with push in 3rd to finish.
Profile: Flat road warmup; 7.5-minute “faster” hill (70-80 RPMs); 6-minute flat w/ increasing speed; 9-minute hill; sprints on flat road w/ recovery; 15.5-minute hill w/ push in 3rd; 4-minute standing flat; cooldown & stretch.
Profile: Flat road warmup, 7.5-minute hill with sprints; flat road recovery, freestyle, and speed drills; 6-minute hill; standing flat into seated flat, sprints & recovery; 10.5-minute hill with standing speed pushes; flat road to cool down.