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Is a steep or gradual hill better when doing an overgearing workout?

The muscle tension workouts are designed for larger gears that allow for a cadence of 50 to 55 rpm. Although you should strive for a hill of 5 to 8% grade, if a longer hill allows for you to push larger gears, then go ahead and use that for your workout. The most important factor when doing this exercise is to make sure that your cadence and rate of perceived exertion are correct. Rate of perceived exertion should be below that of a tempo workout—fairly low. Ideally for the overgear workouts, your gearing should be 53x12-15 on a hill, which is 5-8% grade. The pedal cadence is slow 50 to 55 rpms. Working on a longer flatter hill to get the full interval prescribed (5 to 15 minutes) is preferable. If you have any kind of knee problems, shift into an easier gear and bring the cadence up (or replace the workout with a different exercise).

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.