Workouts» Classics and Climbing

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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Classics and Climbing »

Burst!

5min from 50 to 85% FTP
3min @ 65% FTP
15x 30sec @ 130% FTP,
30sec @ 71% FTP
5min @ 65% FTP
6x 15sec @ 160% FTP,
15sec @ 60% FTP
3min @ 95% FTP
4x 15sec @ 160% FTP,
15sec @ 60% FTP
5min @ 65% FTP
3min @ 95% FTP
3min @ 109% FTP
3min @ 95% FTP
2min @ 125% FTP
3min @ 95% FTP
1min @ 135% FTP
10min from 75 to 45% FTP
5min from 50 to 85% FTP3min @ 65% FTP15x 30sec @ 130% FTP,
30sec @ 71% FTP5min @ 65% FTP6x 15sec @ 160% FTP,
15sec @ 60% FTP3min @ 95% FTP4x 15sec @ 160% FTP,
15sec @ 60% FTP5min @ 65% FTP3min @ 95% FTP3min @ 109% FTP3min @ 95% FTP2min @ 125% FTP3min @ 95% FTP1min @ 135% FTP10min from 75 to 45% FTP
Workout overview

Duration: 1h 6m

Stress points: 99

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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Classics and Climbing »

Climber's Paradise

3min from 41 to 75% FTP
2min @ 85% FTP
15sec @ 126% FTP
2min @ 85% FTP
30sec @ 126% FTP
2min @ 85% FTP
45sec @ 126% FTP
3min @ 75% FTP
3min @ 85% FTP
3min @ 90% FTP
3min @ 95% FTP
3x 2min 30sec @ 107% FTP,
2min 30sec @ 95% FTP
2min @ 75% FTP
10sec @ 237% FTP
2x 5min @ 97% FTP,
5min @ 88% FTP
2min @ 75% FTP
2x 20sec @ 141% FTP,
1min @ 92% FTP
2x 1min @ 100% FTP,
1min @ 88% FTP
2x 2min @ 110% FTP,
2min @ 82% FTP
5min @ 90% FTP
20sec @ 153% FTP
5min @ 75% FTP
5min from 75 to 48% FTP
3min from 41 to 75% FTP2min @ 85% FTP15sec @ 126% FTP2min @ 85% FTP30sec @ 126% FTP2min @ 85% FTP45sec @ 126% FTP3min @ 75% FTP3min @ 85% FTP3min @ 90% FTP3min @ 95% FTP3x 2min 30sec @ 107% FTP,
2min 30sec @ 95% FTP2min @ 75% FTP10sec @ 237% FTP2x 5min @ 97% FTP,
5min @ 88% FTP2min @ 75% FTP2x 20sec @ 141% FTP,
1min @ 92% FTP2x 1min @ 100% FTP,
1min @ 88% FTP2x 2min @ 110% FTP,
2min @ 82% FTP5min @ 90% FTP20sec @ 153% FTP5min @ 75% FTP5min from 75 to 48% FTP
Workout overview

Duration: 1h 31m 40s

Stress points: 132

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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Classics and Climbing »

Gorby+

10min from 30 to 80% FTP
2x 5min @ 110% FTP,
5min @ 55% FTP
2x 5min @ 113% FTP,
5min @ 58% FTP
4x 40sec @ 154% FTP,
20sec @ 62% FTP
3min @ 65% FTP
5min @ 91% FTP
2x 1min @ 106% FTP,
1min @ 99% FTP
3min @ 89% FTP
6min @ 74% FTP
3min from 72 to 48% FTP
10min from 30 to 80% FTP2x 5min @ 110% FTP,
5min @ 55% FTP2x 5min @ 113% FTP,
5min @ 58% FTP4x 40sec @ 154% FTP,
20sec @ 62% FTP3min @ 65% FTP5min @ 91% FTP2x 1min @ 106% FTP,
1min @ 99% FTP3min @ 89% FTP6min @ 74% FTP3min from 72 to 48% FTP
Workout overview

Duration: 1h 18m

Stress points: 112

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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Classics and Climbing »

Make the break

10min from 40 to 75% FTP
3x 30sec @ 100% FTP,
1min 30sec @ 70% FTP
3min @ 55% FTP
2min @ 115% FTP
6x 15sec @ 106% FTP,
1min 15sec @ 90% FTP
3min @ 75% FTP
5x 30sec @ 105% FTP,
2min @ 95% FTP
3min @ 73% FTP
6x 30sec @ 105% FTP,
1min 30sec @ 95% FTP
3min @ 70% FTP
6x 20sec @ 110% FTP,
40sec @ 95% FTP
3min @ 63% FTP
5x 30sec @ 110% FTP,
30sec @ 100% FTP
30sec @ 150% FTP
12min from 65 to 40% FTP
10min from 40 to 75% FTP3x 30sec @ 100% FTP,
1min 30sec @ 70% FTP3min @ 55% FTP2min @ 115% FTP6x 15sec @ 106% FTP,
1min 15sec @ 90% FTP3min @ 75% FTP5x 30sec @ 105% FTP,
2min @ 95% FTP3min @ 73% FTP6x 30sec @ 105% FTP,
1min 30sec @ 95% FTP3min @ 70% FTP6x 20sec @ 110% FTP,
40sec @ 95% FTP3min @ 63% FTP5x 30sec @ 110% FTP,
30sec @ 100% FTP30sec @ 150% FTP12min from 65 to 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 117

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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Classics and Climbing »

Modified 2/3

5min from 38 to 68% FTP
25min @ 72% FTP
4x 10sec @ 287% FTP,
1min @ 79% FTP
10min @ 82% FTP
10min @ 89% FTP
10min @ 75% FTP
5min from 75 to 29% FTP
5min from 38 to 68% FTP25min @ 72% FTP4x 10sec @ 287% FTP,
1min @ 79% FTP10min @ 82% FTP10min @ 89% FTP10min @ 75% FTP5min from 75 to 29% FTP
Workout overview

Duration: 1h 9m 40s

Stress points: 78

Zone distribution

Z1: 7m

Z2: 38m

Z3: 24m

Z4: -

Z5: -

Z6: 1m

10%
54%
34%
0%
0%
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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Classics and Climbing »

Modified 2/3+

5min from 38 to 68% FTP
25min @ 72% FTP
4x 10sec @ 280% FTP,
1min @ 79% FTP
10min @ 82% FTP
10min @ 89% FTP
10min @ 75% FTP
2x 20sec @ 141% FTP,
40sec @ 80% FTP
1min @ 101% FTP
1min @ 106% FTP
6min @ 89% FTP
6min @ 82% FTP
12min @ 75% FTP
6min @ 72% FTP
6min @ 65% FTP
20sec @ 111% FTP
5min from 65 to 38% FTP
5min from 38 to 68% FTP25min @ 72% FTP4x 10sec @ 280% FTP,
1min @ 79% FTP10min @ 82% FTP10min @ 89% FTP10min @ 75% FTP2x 20sec @ 141% FTP,
40sec @ 80% FTP1min @ 101% FTP1min @ 106% FTP6min @ 89% FTP6min @ 82% FTP12min @ 75% FTP6min @ 72% FTP6min @ 65% FTP20sec @ 111% FTP5min from 65 to 38% FTP
Workout overview

Duration: 1h 50m

Stress points: 122

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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Classics and Climbing »

Power Pyramid v1

20min from 41 to 137% FTP
1min @ 89% FTP
1min @ 85% FTP
1min @ 106% FTP
3min @ 137% FTP
5min @ 91% FTP
5min @ 85% FTP
10sec @ 239% FTP
3min @ 75% FTP
3x 40sec @ 120% FTP,
1min @ 75% FTP
1min @ 74% FTP
20sec @ 246% FTP
2min @ 104% FTP
2min @ 91% FTP
1min @ 89% FTP
30sec @ 253% FTP
3min @ 75% FTP
5min from 74 to 41% FTP
20min from 41 to 137% FTP1min @ 89% FTP1min @ 85% FTP1min @ 106% FTP3min @ 137% FTP5min @ 91% FTP5min @ 85% FTP10sec @ 239% FTP3min @ 75% FTP3x 40sec @ 120% FTP,
1min @ 75% FTP1min @ 74% FTP20sec @ 246% FTP2min @ 104% FTP2min @ 91% FTP1min @ 89% FTP30sec @ 253% FTP3min @ 75% FTP5min from 74 to 41% FTP
Workout overview

Duration: 59m

Stress points: 107

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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Classics and Climbing »

Roubaix+

5min from 39 to 62% FTP
10sec @ 278% FTP
1min @ 64% FTP
10sec @ 278% FTP
1min @ 64% FTP
10sec @ 278% FTP
2min @ 75% FTP
1min @ 89% FTP
15min @ 81% FTP
5min @ 50% FTP
6x 2min @ 88% FTP,
30sec @ 140% FTP
1min @ 88% FTP
2min @ 50% FTP
20min @ 74% FTP
1min @ 143% FTP
15min @ 86% FTP
7min @ 75% FTP
4x 40sec @ 92% FTP,
20sec @ 84% FTP
5min @ 89% FTP
2min @ 97% FTP
30sec @ 113% FTP
20sec @ 280% FTP
5min @ 74% FTP
10min from 64 to 29% FTP
5min from 39 to 62% FTP10sec @ 278% FTP1min @ 64% FTP10sec @ 278% FTP1min @ 64% FTP10sec @ 278% FTP2min @ 75% FTP1min @ 89% FTP15min @ 81% FTP5min @ 50% FTP6x 2min @ 88% FTP,
30sec @ 140% FTP1min @ 88% FTP2min @ 50% FTP20min @ 74% FTP1min @ 143% FTP15min @ 86% FTP7min @ 75% FTP4x 40sec @ 92% FTP,
20sec @ 84% FTP5min @ 89% FTP2min @ 97% FTP30sec @ 113% FTP20sec @ 280% FTP5min @ 74% FTP10min from 64 to 29% FTP
Workout overview

Duration: 1h 58m 20s

Stress points: 151

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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Classics and Climbing »

Slaughter Recovery

10min from 30 to 80% FTP
3x 3min @ 106% FTP,
3min @ 95% FTP
15min @ 64% FTP
3x 40sec @ 205% FTP,
20sec @ 71% FTP
4x 5min @ 106% FTP,
5min @ 83% FTP
5min from 75 to 45% FTP
10min from 30 to 80% FTP3x 3min @ 106% FTP,
3min @ 95% FTP15min @ 64% FTP3x 40sec @ 205% FTP,
20sec @ 71% FTP4x 5min @ 106% FTP,
5min @ 83% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 31m

Stress points: 144

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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Classics and Climbing »

SST (Modified Short)

5min from 40 to 85% FTP
2x 5min @ 96% FTP,
5min @ 89% FTP
10sec @ 170% FTP
1min @ 105% FTP
1min @ 98% FTP
2x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
5min from 40 to 85% FTP2x 5min @ 96% FTP,
5min @ 89% FTP10sec @ 170% FTP1min @ 105% FTP1min @ 98% FTP2x 5min @ 96% FTP,
5min @ 89% FTP5min from 75 to 55% FTP
Workout overview

Duration: 52m 10s

Stress points: 71

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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Classics and Climbing »

Threshold Endurance

5min from 48 to 75% FTP
2min @ 107% FTP
3min @ 105% FTP
5min @ 102% FTP
5min @ 104% FTP
30sec @ 110% FTP
5min @ 102% FTP
1min @ 110% FTP
2min @ 95% FTP
5min @ 102% FTP
2min @ 88% FTP
6min @ 93% FTP
6min @ 75% FTP
6min @ 90% FTP
5min free ride
15sec @ 170% FTP
5min free ride
3x 1min 30sec @ 119% FTP,
3min 30sec @ 82% FTP
5min @ 80% FTP
5min from 75 to 48% FTP
5min from 48 to 75% FTP2min @ 107% FTP3min @ 105% FTP5min @ 102% FTP5min @ 104% FTP30sec @ 110% FTP5min @ 102% FTP1min @ 110% FTP2min @ 95% FTP5min @ 102% FTP2min @ 88% FTP6min @ 93% FTP6min @ 75% FTP6min @ 90% FTP5min free ride15sec @ 170% FTP5min free ride3x 1min 30sec @ 119% FTP,
3min 30sec @ 82% FTP5min @ 80% FTP5min from 75 to 48% FTP
Workout overview

Duration: 1h 28m 45s

Stress points: 127

Zone distribution

Z1: 5m

Z2: 12m

Z3: 34m

Z4: 28m

Z5: 7m

Z6: 5m

5%
13%
38%
32%
7%
5%

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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