Workouts / Interval
Interval
20 Minute Climbing Session
A short, sharp interval session focusing on climbing, with short hard efforts followed by steadier sustained riding to replicate a steep climb with ramps.
Duration23:00
TSS25
IF0.81
Blocks10
Time23:00
TSS25
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0011:3023:00
Z1 43% · 10 minZ2 4% · 1 minZ4 39% · 9 minZ6 13% · 3 min
Intervals
10 blocksZ1
Warm-upEasy warm up (1/10)
2:0045%Z2
Warm-upHarder effort (3/10)
1:0065%Z1
Warm-upEasy (1/10)
1:0045%Repeat 3×
Z4
IntervalThreshold (6/10)
1:0092%Z6
IntervalMax effort (9/10)
0:30125%Z4
IntervalThreshold (6/10)
1:0092%Z6
IntervalMax effort (9/10)
0:30125%Z4
IntervalThreshold (6/10)
1:0092%Z1
RecoveryEasy recovery (1/10)
2:0045%Z1
Cool-downEasy cool down (1/10)
1:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
ClimbingHIITThresholdIntervalsvideoGCN Training
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