Anaerobic

W2THU: Climbing Adaption

  • Cycling
  • 53mTime
  • 57Stress
  • 0.80Intensity
  • 175Popularity

About this workout

This climbing adaptation workout features 4 sets of gnarly 10-second efforts at 150% FTP, perfect for building your kick to close gaps during steep climbs or race kicks. Integrate this brutal session into your training for a solid boost in raw sprinting power and lactate tolerance.

klonney

Workout structure

  • Active 3 min @ 50% (50w) 85 rpm
  • 4X
    • Active 10 sec @ 150% (150w) 100 rpm
    • Rest 50 sec @ 50% (50w) 90 rpm
  • Active 3 min @ 60-75% (60-75w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 5 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Active 30 sec @ 106-120% (106-120w) 105 rpm
  • Active 3:30 min @ 76-90% (76-90w) 95 rpm
  • Cooldown 3 min @ 70-45% (70-45w)