I moved from flat to hilly 4 - 6% grades of 40 to 50 feet occasional 80 feet of elevation change with each hill. For me it was getting a lighter bike that did the most good. Even 5 pounds lighter will make some of those hills vanish.
Why the cap on your HR? Some of my 1 hour rides are at an average of 150 BPM.
For a 10 speed or less rear, you'll get your best range of gearing for both top and bottom end ratios if you go to a 3x front.
Last edited by Iride01; 07-03-22 at 08:57 AM.