So I've recently started doing a workout I've been meaning to do for a few years. I live close to a park on a large hill. It has a paved road that leads all the way to the top. I think it's around a 350 ft. elevation climb (haven't been able to find exact figures) with no dips. I'd guess it averages about a 13-15% grade. So I just start at the bottom in a high gear and climb as fast as I can to the top. I try to maintain a rate of roughly 100 rpm. I need to get a stopwatch, but I suspect it takes about 5-6 minutes. I generally do three to five climbs, depending on how I feel that day and what other exercise I intend to do. At the top I take a quick drink from the fountain, briefly stretch my quads, then coast back down and start over. On the coast down, I generally pedal backwards to keep the blood flowing. I have a hybrid bike, not a racing bike, and armadillo tires, so the bike is not doing me a lot of favors in reducing difficulty. I'm in good shape but this pushes my cardio system and quads close to the limit. I believe the workout is close to being a fartlek workout, as I've seen it defined. In the near future, I intend to incorporate some changes, like doing short sprints instead of the entire hill. So my questions are: 1) do you think this is a smart workout? 2) what do you think this workout achieves for the body? 3) What would you change? Should I take a longer rest? Any suggestions? Thank you in advance. Also, I'd like to say that many of the guys on this fitness forum, like Chess9, Ano, and Rickson (though I think his obsession with dips may go too far :twisted: ), are a genuinely helpful resource. Thanks to all.