Classics and Climbing

These workouts focus on energy management, base strength, and threshold power. Push your power curve out, find your rhythm, and conquer the climbs.


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Workout overview

Duration: 1h 31m 40s

Stress points: 126

Zone distribution

Z1: 4m

Z2: 16m

Z3: 33m

Z4: 25m

Z5: 12m

Z6: 3m

4%
17%
36%
27%
13%
3%

Author: Paul deGrandis

This features a variation of blocks to help strengthen short and long climbs.

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Workout overview

Duration: 1h 18m

Stress points: 95

Zone distribution

Z1: 28m

Z2: 15m

Z3: 4m

Z4: 7m

Z5: 22m

Z6: 3m

35%
19%
5%
9%
28%
3%

Author: Paul deGrandis

This is like The Gorby's standard 5x5 workout, but the last block is replaced with a small power pyramid. 40-20s, sweet spot, OU-FTP, z2 blocks - you'll hit them all. You should use this workout to hone your climbing potential after you've developed a solid FTP. Perform 1-2x per week for best results.

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Workout overview

Duration: 1h 30m

Stress points: 106

Zone distribution

Z1: 18m

Z2: 24m

Z3: -

Z4: 35m

Z5: 14m

Z6: 1m

20%
26%
0%
38%
15%
1%

Author: Paul deGrandis

Based on Momentum Cycling's "War of Attrition." This work-out simulates you being in a 6 person breakaway that then was thinned down to 5,4,3 and then just 2 racers.



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Workout overview

Duration: 1h 50m

Stress points: 115

Zone distribution

Z1: 8m

Z2: 1h 1m

Z3: 37m

Z4: 1m

Z5: 1m

Z6: 1m

7%
56%
34%
1%
1%
1%

Author: Paul deGrandis

A zone 2/3 split session with a interval blast in the middle. Extended with another power section and 2/3 repeat. Push up that endurance!

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Workout overview

Duration: 1h 9m 40s

Stress points: 73

Zone distribution

Z1: 7m

Z2: 38m

Z3: 24m

Z4: -

Z5: -

Z6: 1m

7%
56%
34%
1%
1%
1%

Author: Paul deGrandis

A zone 2/3 split session with a interval blast in the middle. Push up that endurance!

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Workout overview

Duration: 59m

Stress points: 87

Zone distribution

Z1: 7m

Z2: 15m

Z3: 11m

Z4: 12m

Z5: 4m

Z6: 10m

12%
26%
19%
21%
6%
17%

Author: Paul deGrandis

Ramping up and down through all your zones.

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Workout overview

Duration: 1h 58m 20s

Stress points: 134

Zone distribution

Z1: 20m

Z2: 38m

Z3: 50m

Z4: 5m

Z5: 1m

Z6: 5m

17%
32%
43%
4%
0%
4%

Author: Paul deGrandis

Like the "Mat Hayman Roubaix" training, but with extended Z2/Z3 workloads.

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Workout overview

Duration: 1h 31m

Stress points: 123

Zone distribution

Z1: 9m

Z2: 22m

Z3: 21m

Z4: 9m

Z5: 29m

Z6: 2m

9%
24%
23%
10%
32%
2%

Author: Paul deGrandis

After a short warm-up, move into an Over-Under 1x20 FTP block, rest, then an onslaught of 40-20s and 5x5 to lift up your tempo recovery ability.

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Workout overview

Duration: 52m 10s

Stress points: 67

Zone distribution

Z1: 3m

Z2: 6m

Z3: 21m

Z4: 21m

Z5: 1m

Z6: -

7%
11%
40%
40%
2%
0%

Author: Paul deGrandis

Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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Workout overview

Duration: 1h 28m 45s

Stress points: 120

Zone distribution

Z1: 5m

Z2: 12m

Z3: 24m

Z4: 28m

Z5: 7m

Z6: 5m

6%
15%
30%
36%
8%
6%

Author: Paul deGrandis

This exercise is designed to increase your comfort at and around your threshold. Use the "Free Ride" blocks for skills/drills and any specific zone you're looking to strengthen, but manage your energy!

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Workout overview

Duration: 1h 6m

Stress points: 91

Zone distribution

Z1: 6m

Z2: 30m

Z3: 1m

Z4: 12m

Z5: 3m

Z6: 13m

9%
46%
2%
18%
5%
20%

Author: Paul deGrandis

Don't go out too hard! Two different microburst blocks followed by a 15 minute threshold OU ramp. Conserve your energy.

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