Low-Cadence Climbing Intervals, 4 x 8 min
Four 8-minute efforts at 50 to 60 rpm and sweet spot power with 4 minutes easy, seated torque work for long, steep climbs.
- Duration
- 1 h 13 min
- Effort
- 63
- Level
- Advanced
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax | |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax | |
| 4 ×Repeat these steps | ||||
| 3.1 | IntervalSweet spot Seated, 50 to 60 rpm, smooth | 8 min | 88-93% FTP83-88% HRmax | 50-60 rpm |
| 3.2 | RecoveryRecovery Easy spin, 90 rpm | 4 min | 40-55% FTP50-65% HRmax | 85-95 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
Long, steep climbs force a low cadence on many riders, especially with a heavy bike or tired legs. This session prepares you for that. You ride four efforts of 8 minutes at 88 to 93% of FTP with the cadence at 50 to 60 rpm, then recover for 4 minutes at a normal cadence.
Combining sweet spot power with a low cadence makes each pedal stroke heavy, and holding a smooth, round stroke for 8 minutes takes focus. A small study by Nimmerichter and colleagues found that uphill intervals at 60 rpm improved uphill time trial power, with a smaller effect on the flat, so the benefit seems specific to climbing.
It is a session for experienced riders in the build phase before hilly races or mountain gran fondos. Raise the cadence to 65 rpm if your knees complain. Progress by extending the efforts to 10 minutes.
Tips
- Use slope mode or a heavy gear so the low cadence feels like a climb.
- Stay seated for the whole effort.
- Keep the knees tracking straight over the pedals.
Good forGran fondoRoad race
Season phaseBuild