60 min Mountain Pass Simulation with Hairpin Surges
An hour of steady climbing at 82 to 88% of FTP with a 30 second standing surge every six minutes, like accelerating out of hairpin bends.
- Duration
- 1 h 25 min
- Effort
- 92
- Level
- Advanced
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax | |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax | |
| 10 ×Repeat these steps | ||||
| 3.1 | IntervalTempo Seated, steady climbing pace | 5:30 min | 82-88% FTP78-85% HRmax | 70-85 rpm |
| 3.2 | IntervalVO2max Stand out of the hairpin, then sit | 30 s | 106-115% FTP92-98% HRmax | 60-70 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
On many mountain passes the road climbs in long straight ramps broken by hairpin bends. The inside of a hairpin is steep, and riders often stand and accelerate out of it before sitting back down. This simulation turns that pattern into an hour of climbing, with ten rounds of five and a half minutes seated and 30 seconds standing.
Warm up for 15 minutes. Ride the seated parts at 82 to 88% of FTP, at a cadence of 70 to 85 rpm. For each surge, shift up, stand and lift the power to 106 to 115% for 30 seconds, then sit down and settle straight back to the climbing pace. Take a gel after 20 and 40 minutes and drink regularly.
It suits advanced riders preparing for alpine sportives and races with long climbs. Riders who find it too long can stop after seven rounds. Resistance mode handles the surges better than ERG mode.
Tips
- Settle back to the climbing pace within a few strokes after each surge.
- Take a gel after 20 and 40 minutes.
- Use resistance mode so the trainer follows the surges.
Good forGran fondoRoad race
Season phaseBuildPeak