Workout Library
advanced Z4-Z5 65 min TSS ~110
Climbing Repeats 4x6
Climbing-specific threshold + VO2max mix. Low cadence, 75 rpm.
Training goal
Build climbing-specific power. 4×6 min at 105-115% FTP with low cadence (75 rpm) to mimic the seated climb. Bridges threshold and VO2max work for hilly riders.
Intervals
10 blocks · 1h 05m| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 15m 00s | 125→200 W | Z1 |
| 2 | Main Set (1/4) > Climb | 6m 00s | 275 W | Z5 |
| 3 | Main Set (1/4) > Recovery | 4m 00s | 125 W | Z1 |
| 4 | Main Set (2/4) > Climb | 6m 00s | 275 W | Z5 |
| 5 | Main Set (2/4) > Recovery | 4m 00s | 125 W | Z1 |
| 6 | Main Set (3/4) > Climb | 6m 00s | 275 W | Z5 |
| 7 | Main Set (3/4) > Recovery | 4m 00s | 125 W | Z1 |
| 8 | Main Set (4/4) > Climb | 6m 00s | 275 W | Z5 |
| 9 | Main Set (4/4) > Recovery | 4m 00s | 125 W | Z1 |
| 10 | Cooldown | 10m 00s | 200→100 W | Z3 |
Zone distribution
Z1 31mZ3 10mZ5 24m
Training considerations
- Frequency: 1x per week, 48h after hard VO2 session
- Best for: intermediate → elite
- Target FTP%: Z4-Z5 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.