Workouts» Climbing »

Strength Surges

10min from 25 to 75% FTP
1min @ 50% FTP
10sec @ 109% FTP
2min @ 50% FTP
5min @ 70rpm, from 65 to 90% FTP
3min @ 92% FTP
40sec @ 65rpm, 115% FTP
4min @ 40% FTP
5min @ 70rpm, from 65 to 90% FTP
3min @ 92% FTP
40sec @ 65rpm, 115% FTP
4min @ 40% FTP
5min @ 70rpm, from 65 to 90% FTP
3min @ 90% FTP
40sec @ 65rpm, 115% FTP
6min from 55 to 25% FTP
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP5min @ 70rpm, from 65 to 90% FTP3min @ 92% FTP40sec @ 65rpm, 115% FTP4min @ 40% FTP5min @ 70rpm, from 65 to 90% FTP3min @ 92% FTP40sec @ 65rpm, 115% FTP4min @ 40% FTP5min @ 70rpm, from 65 to 90% FTP3min @ 90% FTP40sec @ 65rpm, 115% FTP6min from 55 to 25% FTP
Workout overview

Duration: 53m 10s

Stress points: 50

Zone distribution

Z1: 24m

Z2: 9m

Z3: 8m

Z4: 9m

Z5: 2m

Z6: -

45%
18%
16%
17%
4%
0%

This session aims to replicate the demands of a mountain bike ride / event.

Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared!

We touch upon all of these aspects in todays session, as we ramp our effort up at a low cadence to replicate climbing a technical section, picking our way around rocks, before a Z4 effort on a fire road, before heading back in to the forest and up a really steep technical section where once again we are forced to ride at an uncomfortably low cadence, in the saddle!

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