45 min Long Climb Simulation
A 45 minute continuous climb that rises from tempo to low sweet spot, rehearsing the pacing of a long mountain pass on the trainer or a real hill.
- Duration
- 1 h 10 min
- Effort
- 66
- Level
- Intermediate
- Focus zone
- Tempo
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 | 15 min | 45 → 70% FTP55 → 72% HRmax | |
| 2 | IntervalTempo Lower slopes, settle at tempo | 15 min | 76-82% FTP78-85% HRmax | 75-85 rpm |
| 3 | IntervalTempo Middle section, steady and seated | 15 min | 80-85% FTP78-85% HRmax | 70-80 rpm |
| 4 | IntervalSweet spot Steeper part, hold your form | 10 min | 86-90% FTP83-88% HRmax | 70-80 rpm |
| 5 | IntervalSweet spot Last part, stand if it helps | 5 min | 88-92% FTP83-88% HRmax | 65-80 rpm |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
A long mountain pass is ridden by pacing, not by power alone. Riders who start hard on the lower slopes pay for it near the top. This simulation builds the effort over 45 minutes, starting at 76 to 82% of FTP, moving to 80 to 85% and finishing with 15 minutes at 86 to 92%, as many climbs get steeper toward the summit.
Warm up for 15 minutes. Ride the climb seated for the greater part, with a cadence of 70 to 85 rpm. In the last five minutes, stand for short stretches if it helps. Drink every ten minutes and take a gel after 20 minutes. Indoors, a slight trainer slope or resistance mode makes the effort feel closer to a real climb.
It suits intermediate riders preparing for gran fondos and holidays in the mountains. Extend it to 60 minutes once the full 45 feel controlled.
Tips
- Hold back on the first 15 minutes even if they feel easy.
- Take a gel after about 20 minutes.
- Stand for short stretches near the top to relieve the seated muscles.
Good forGran fondo
Season phaseBuild