Seated Climbing Repeats 5 x 5 min
Five five-minute seated climbs at threshold with four minutes easy between, a classic hill repeat session for indoor or outdoor training.
- Duration
- 1 h 10 min
- Effort
- 62
- Level
- Intermediate
- Focus zone
- Threshold
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 | |
| 5 ×Repeat these steps | ||||
| 3.1 | IntervalThreshold Seated climb at threshold, steady | 5 min | 95-100% FTP87-93% HRmax | 75-85 rpm |
| 3.2 | RecoveryRecovery Easy, roll back down | 4 min | 40-55% FTP50-65% HRmax | |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
Five minute climbs at threshold are a classic hill repeat. They are long enough to require steady pacing and short enough to ride with good form. Outdoors, find a climb with a steady gradient of five to eight percent. Indoors, a trainer slope of a few percent or resistance mode makes the effort feel closer to a real hill.
Warm up for 15 minutes. Ride each climb seated at 95 to 100% of FTP with a cadence of 75 to 85 rpm, and recover for four minutes while rolling back down or spinning easily. Keep the upper body still and the hands relaxed. Pace the first minute carefully, because many riders go too hard there when the gradient bites.
It suits intermediate riders preparing for hilly events. Add a sixth repeat or extend the climbs to six or seven minutes as the season goes on.
Tips
- Pace the first minute of each climb carefully.
- Keep the cadence above 75 rpm by shifting early.
- Use the descent or recovery to drink.
Good forGran fondoRoad race
Season phaseBuild