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Ramp up to the hill | Climber's plan

Duration: 1:08:30
  • AVG: 65 %FTP
  • MIN: 45 %FTP
  • MAX: 145 %FTP
Author:
ROUVY
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
116
87
58
29
0
time
%FTP

Description of workout

You don't have to train in the mountains to be a good climber! This workout will get you in shape to confidently hit the climbs. When the road points upwards, you naturally pedal slower, however, this workout helps build strength with endurance, a combination that allows you to climb harder for longer at a cadence of 80rpm.

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the first Workout of this plan called Ramp up to the hill.
0:01:00 0:00:08 This is the introductory workout of the 4 weeks program designed to make you a better climber.
0:02:00 0:00:08 All workouts in this plan will be hill simulations.
0:03:00 0:00:08 Let's start this workout as usual: Warm up!
0:04:00 0:00:08 The structured warm-up is designed to wake up your body and muscles.
0:04:10 0:00:08 It also activates the enzymes that will be used during the workout.
0:04:20 0:00:08 There will be four short sprints that will do it!
0:11:00 0:00:08 By now your body should be ready for the sprints, which will warm you up even more.
0:11:30 0:00:08 When sprinting: Increase your cadence as much as possible.
0:12:00 0:00:06 SPRINT!
0:13:00 0:00:08 You don't have much time to rest, so catch your breath quickly. Then get ready for another sprint!
0:16:00 0:00:06 GO!
0:17:00 0:00:07 You're doing great!
0:18:20 0:00:08 These sprints were the most intense part of the training session.
0:19:00 0:00:07 Now get ready for the hills to come!
0:19:30 0:00:08 The first climb will take twenty minutes, which is quite a long time.
0:20:00 0:00:08 Focus on your breathing and remember to drink.
0:20:10 0:00:07 The resistance has just started to increase.
0:20:30 0:00:07 Keep your cadence between 75 and 85 rpm!
0:24:00 0:00:07 A low cadence makes the hill feel steeper.
0:24:20 0:00:08 The resistance will gradually increase to 90% of your FTP. Get ready for a ramped effort.
0:24:40 0:00:08 You can increase the cadence if it becomes too difficult.
0:35:00 0:00:08 You are already pedalling at 83% of your FTP.
0:38:00 0:00:06 Keep going!
0:40:10 0:00:08 You just climbed the first hill, well done!
0:40:30 0:00:06 Now you can recover for a bit.
0:41:00 0:00:08 Increase your cadence up to 90 RPM during the rest period.
0:41:30 0:00:07 A similar hill awaits you after this section!
0:47:00 0:00:07 The second hill is already here!
0:47:30 0:00:08 Reduce your cadence to 75-85 rpm!
0:50:00 0:00:06 This climb takes sixteen minutes.
0:50:30 0:00:08 You conquered the first hill like a pro, so don't worry about this one!
0:53:00 0:00:08 Focus on correct posture, no unnecessary movement!
0:57:00 0:00:07 You are doing great. Keep it up!
1:00:00 0:00:08 Remember to take small sips to stay hydrated.
1:02:30 0:00:07 Maintain this intensity for one last minute!
1:04:00 0:00:07 Great job! You're done with all the intensity.
1:06:00 0:00:09 This workout helps builds strength and endurance, a combination that allows you to climb harder for longer.
1:07:00 0:00:10 Incorporate this type of training into your routine at least once every two weeks.
1:07:10 0:00:08 ...and you will see an improvement in your climbing ability.
1:08:00 0:00:08 Recover well and be ready for another workout full of climbs!

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