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RIDE #1

Type: Climbing


Objective: Muscular Strength / Muscular Endurance / Aerobic Capacity

Warm Up:
• starting at the parking lot from the Boathouse spinning easy (small front chain ring) to the bottom of Harlem Hill

 

Core Workout:
watch your time on the bottom of Harlem Hill and count the number of Harlem Hill Loops you can do in 20 minutes
• since your warm-up was short take the first climb up Harlem Hill at modest intensity, before beginning to push hard against the clock
• your optimum intensity is the one you can hold for 20 minutes knowing the terrain without requiring a recovery (likely around 85% of MHR)
• after your 20 minutes, spin one full Loop around Central Park modestly at a intensity of 70% to 75% MHR
• as you come up to the bottom of Harlem Hill again check your watch and begin the send set of 20 minutes of Harlem Hill

Loops
• this is a progressive workout, i.e. on the second set of Harlem Hill Loops try to achieve more repeats or at least a few more yards distance than on the first
one

 

Cool Down:
• ride back to the starting point easy, spin your legs and gradually bring HR down to 60%
• stretch and refuel off the bike

 

Comments:
• can be done in a small group or as individual
• third set of 20 minutes Harlem Hill Loops optional

• be careful as you ride in and out of the West and East Drive; communicate your direction to riders around you

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