What It Takes to Ride Up to Paradise on Mount Rainier

Want to tackle Mount Rainier—or a similar route—yourself? Check out the following workout, dubbed “Uphill Over-Unders,” to help you train. “These intervals can train you to recover during a sustained hard effort with some surges,” says Jessica Cutler, former pro road and cyclocross racer and a Seattle-based coach with Wenzel Coaching.

How to Do It:

  1. Warm up with 15 minutes or more of easy spinning, and find a hill that takes 20 minutes to climb.
  2. Do two repetitions lasting 20 minutes each. During each rep, switch every minute between riding at a 9.5 (out of 10) effort and a 7 or 8. If using a power meter, aim for a few watts over your threshold effort for the harder minutes and a few watts under during the easier minutes. If this gets too easy, add up to two reps.
  3. Fully recover between efforts by coasting down the hill until you feel ready to attack the climb again, Cutler says. It’s intense, so don’t do it more than once a week.
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