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Attack to the climb | Climber's plan
Duration: 1:04:00
- AVG: 64 %FTP
- MIN: 41 %FTP
- MAX: 140 %FTP
Sharing level: Public workout
2
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Description of workout
This workout focuses on improving your ability to handle sudden changes in power when attacking on a climb. The high-power bursts followed by a steady pace will train your body to handle and recover from those unexpected efforts that can happen during rides or races.
The workout consists of 4x5-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force pedal strokes which are your attacks. Three minutes of recovery separate the intervals.
The primary goal is to improve muscular endurance by making glycogen storage capacity more efficient, improving lactate tolerance, and increasing the capacity for more intense efforts later on while increasing power output at moderate intensities.
After the initial, high-force, big-watt rotations, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. This will be when you go with an attack! Cadence is lower initially and could increase as high as 80rpm.
Then, you'll settle into a manageable gear and ride at 90+rpm for the remainder of each interval.
The workout consists of 4x5-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force pedal strokes which are your attacks. Three minutes of recovery separate the intervals.
The primary goal is to improve muscular endurance by making glycogen storage capacity more efficient, improving lactate tolerance, and increasing the capacity for more intense efforts later on while increasing power output at moderate intensities.
After the initial, high-force, big-watt rotations, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. This will be when you go with an attack! Cadence is lower initially and could increase as high as 80rpm.
Then, you'll settle into a manageable gear and ride at 90+rpm for the remainder of each interval.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:09 | Welcome to the second workout of the week two called Attack To The Climb. |
| 0:01:00 | 0:00:09 | This workout focuses on improving your ability to handle sudden changes in power when attacking on a climb. |
| 0:02:00 | 0:00:07 | But first let's warm up. |
| 0:03:00 | 0:00:09 | Today's warm-up takes almost twenty minutes as the training will be intense and you need to be prepared. |
| 0:04:00 | 0:00:08 | There will be few changes in resistance during your warm-up. |
| 0:05:00 | 0:00:08 | These short intervals will get your whole body ready for the intensity of the workout. |
| 0:06:00 | 0:00:08 | If you warm up properly, you can prevent overexertion or even injury. |
| 0:07:00 | 0:00:08 | You have already done some of the warm-up intensity. |
| 0:08:00 | 0:00:08 | Maintain a cadence that is comfortable for you. |
| 0:13:00 | 0:00:08 | Only one more warm-up interval and you are ready for the intensity coming! |
| 0:14:30 | 0:00:08 | The main part consists of two types of intervals. |
| 0:15:00 | 0:00:08 | First of all, you are going to start by sprinting. |
| 0:16:00 | 0:00:09 | There will be four short sprints, with the resistance gradually increasing with each one. |
| 0:16:50 | 0:00:08 | Are you ready? |
| 0:17:00 | 0:00:05 | Let's get started! |
| 0:17:06 | 0:00:08 | When sprinting, get up from the saddle. Keep your cadence between 70 and 80 rpm! |
| 0:18:00 | 0:00:08 | Increase your cadence up to 90 rpm during recovery breaks! |
| 0:19:50 | 0:00:07 | Get ready for an all-out effort in less than a minute! |
| 0:22:00 | 0:00:08 | That was a tough couple of seconds, take a deep breath and get ready for the next interval! |
| 0:26:42 | 0:00:06 | Last interval in 5...4...3...2...1... |
| 0:27:10 | 0:00:06 | Well done, the first part is done! |
| 0:27:30 | 0:00:07 | Now let's take a look at what's coming. |
| 0:27:40 | 0:00:07 | The intervals will start with sprints similar to the ones you rode in the first part. |
| 0:28:00 | 0:00:09 | After the sprint, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. |
| 0:28:30 | 0:00:08 | You will be working with cadence a lot, so you'll need to stay focused. |
| 0:29:00 | 0:00:07 | First interval on the way! |
| 0:29:50 | 0:00:09 | When sprinting, get up from the saddle. Keep your cadence between 70 and 80 rpm! |
| 0:30:30 | 0:00:08 | Now stay seated and increase your cadence to 90 RPM! |
| 0:34:10 | 0:00:07 | Only a few seconds to go! |
| 0:36:00 | 0:00:09 | The primary goal of these intervals is to improve muscular endurance by making glycogen storage capacity more efficient. |
| 0:37:50 | 0:00:08 | Reduce your cadence and get ready to go! |
| 0:38:15 | 0:00:07 | Amazing! |
| 0:39:00 | 0:00:08 | Keep pedalling at 90 RPM. The hard part is not over yet! |
| 0:42:00 | 0:00:07 | Don't forget to drink regularly! |
| 0:46:00 | 0:00:05 | 70-80 RPM! |
| 0:48:00 | 0:00:06 | You're doing great, keep going! |
| 0:53:00 | 0:00:06 | The final stretch is coming! |
| 0:54:00 | 0:00:06 | GO! GO! GO! |
| 0:55:00 | 0:00:08 | Increase your cadence and keep pedalling for the next four minutes! |
| 0:59:10 | 0:00:07 | Congratulations! You did an excellent job. |
| 1:00:00 | 0:00:08 | Hope you enjoyed today's session, even though it was a really tough one. |
| 1:01:00 | 0:00:09 | It's time to cool down. This will help bring your heart rate back to normal and speed up your recovery. |
| 1:02:00 | 0:00:08 | Just keep pedalling at a comfortable cadence for the next few minutes. |
| 1:03:00 | 0:00:07 | See you at the next workout! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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