Seated Hill Practice 4 x 4 min
Four seated four-minute climbs at tempo with easy riding between, a first climbing session for newer riders indoors or on a moderate hill.
- Duration
- 52 min
- Effort
- 35
- Level
- Beginner
- 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 | |
| 4 ×Repeat these steps | ||||
| 2.1 | IntervalTempo Seated climb, steady tempo | 4 min | 80-87% FTP78-85% HRmax | 75-85 rpm |
| 2.2 | RecoveryRecovery Easy spin, like the way down | 4 min | 40-55% FTP50-65% HRmax | |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
Many new riders find climbs hard less because of fitness than because of pacing. They start too fast, run out of breath halfway and finish in a struggle. This session teaches steady effort, a seated position and a cadence that stays above 75 rpm on short climbs.
Warm up for 12 minutes. Ride four climbs of four minutes at 80 to 87% of FTP, seated, with four minutes of easy riding between. Outdoors, find a hill with a moderate gradient of four to six percent that takes about four minutes, and roll back down easily. Indoors, raise the trainer slope or resistance a little for the climbs.
Focus on a steady breathing rhythm, relaxed hands and shoulders, and shifting early so the cadence never drops below 75 rpm. When four climbs feel controlled, add a fifth and sixth, or move on to longer climbs.
Tips
- Shift to an easier gear before the cadence drops, not after.
- Breathe in a steady rhythm from the first minute of each climb.
- Roll down easily between climbs and use the time to drink.
Good forGran fondoGeneral fitness
Season phaseBase