Low-Cadence Sweet Spot Climbs 3 x 12 min
Three 12 minute sweet spot efforts at 65 to 75 rpm, building sustained climbing power at the lower cadence that steep roads often force on you.
- Duration
- 1 h 16 min
- Effort
- 69
- Level
- Intermediate
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax | |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax | |
| 3 ×Repeat these steps | ||||
| 3.1 | IntervalSweet spot Seated, 65 to 75 rpm, round stroke | 12 min | 88-92% FTP83-88% HRmax | 65-75 rpm |
| 3.2 | RecoveryRecovery Easy spin, normal cadence | 5 min | 40-55% FTP50-65% HRmax | 88-95 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
On steep climbs, gearing often runs out and the cadence drops whether you want it to or not. Riders who train exclusively at high cadence find those sections harder than they need to be. This session holds sweet spot power, 88 to 92% of FTP, at 65 to 75 rpm for three blocks of 12 minutes.
Warm up for 15 minutes with a few minutes at tempo. Ride each block seated with a steady, round pedal stroke, pushing over the top and pulling through the bottom. Recover with five minutes of easy spinning at a normal cadence. Indoors, use a slightly harder gear or raise the trainer slope. Outdoors, a long climb of six to eight percent works well.
It suits intermediate riders preparing for mountain events. Riders with sensitive knees should start at 75 rpm. Advanced riders can extend the blocks to 15 or 20 minutes.
Tips
- Push over the top of the stroke to keep it round.
- Start at 75 rpm if your knees are sensitive.
- Spin at normal cadence in the recoveries.
Good forGran fondoRoad race
Season phaseBuild