3 Hour Climbing Ride with 4 x 15 min Climbs
A three hour outdoor ride with four 15 minute climbs at 85 to 90% of FTP, building climbing endurance for gran fondos and mountain holidays.
- Duration
- 3 h
- Effort
- 150
- 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 start, roll out gently | 20 min | 45 → 65% FTP55 → 70% HRmax | |
| 2 | IntervalEndurance Steady Zone 2, start eating | 25 min | 62-72% FTP65-78% HRmax | |
| 4 ×Repeat these steps | ||||
| 3.1 | IntervalSweet spot Climb seated, even power | 15 min | 85-90% FTP83-88% HRmax | 70-85 rpm |
| 3.2 | RecoveryEndurance Descent and valley, eat and drink | 15 min | 55-68% FTP65-78% HRmax | |
| 4 | Cool-downRecovery Easy spin home | 15 min | 60 → 45% FTP68 → 55% HRmax | |
About this workout
Climbing fitness for long events is built on long rides with real climbs. This three hour ride includes four climbs of about 15 minutes, each ridden at 85 to 90% of FTP, with 15 minutes of easy riding, descending and eating between them. An hour of climbing on top of endurance riding is solid preparation for a mountain sportive.
Plan a route with climbs that take 12 to 20 minutes, or ride the same climb several times. Warm up for 20 minutes and ride 25 minutes of endurance before the first climb. Ride each climb seated at 70 to 85 rpm for the greater part, standing on steeper sections. Keep the power even rather than chasing the gradient. Eat on the descents and in the valleys, 60 to 90 g of carbohydrate per hour.
It suits advanced riders in the build phase. Less experienced riders can ride three climbs at tempo.
Tips
- Ride the same climb several times if your area has just one good hill.
- Eat in the valleys, since chewing is hard on a climb.
- Take a jacket for the descents if the weather is cool.
Good forGran fondoRoad race
Season phaseBuild