Workout of the Day: Climb the Mountain

Posted on: September 11th, 2013 by paul

In an attempt to mimic the v02 max test, today’s workout will be a bike ride that continuously increases with difficulty. For anyone that has ever had to endure the real test, you know that it can be quite painful. The test pushes you to your limits. The v02 test measures the volume of oxygen your body uses while exercising at your maximum capacity. Many professional sports teams make their players complete this test before every season.


Most versions of the test include some form of heart rate monitoring which can range anywhere from a band around your chest to multiple nodes placed around your heart and chest. Some tests get sophisticated to the point they are hooked up to a computer that records every beat of your heart while including the wave lengths on a chart. Some go a step further and have the bike rider (or treadmill runner) hooked up to a breathing apparatus that measures depth and length of breaths. If that doesn’t sound like enough, most versions of the test include periodic blood samples throughout the course of the ride.

Lucky for you, this workout is only a simulated version of the test. You will not get measured results but you can push yourself to your limit and revisit this workout at a later date to see if you can increase your score. On a stationary bike that measures watts, hook yourself up to a heart monitor, then start the resistance at 120 watts. Every minute increase the wattage by 20 while maintaining a cadence over 60 RPM. It starts easy and gets increasingly difficult with time. Professional athletes score in the 16-24 minute range so if you are close to that, consider yourself in good shape!



10 jumping jacks               10 jumping twists             10 jumping striders         10 leg swings 10 toe touches

10 lunges                             10 lateral lunges               10 knee hugs

Ride – Cadence minimum 60 RPM

1 minute 120 watts

1 minute 140 watts

1 minute 160 watts


Increase watts by 20 every minute until failure or stop when cadence drops below 60 RPM.


Cool down – light ride and hamstring stretch You are essentially climbing a mountain that keeps getting steeper. Good luck!


Want more workouts? Visit the Travel Fitness page on our blog.

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