Standing Climbing Repeats 6 x 3 min
Six three-minute standing climbs at 60 to 65 rpm with two minutes of seated spinning between, building endurance out of the saddle.
- Duration
- 55 min
- Effort
- 42
- 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 standing effort, relaxed | 1 min | 80-85% FTP78-85% HRmax | 60-70 rpm |
| 3 | RecoveryRecovery Easy spin, recover | 2 min | 40-55% FTP50-65% HRmax | |
| 6 ×Repeat these steps | ||||
| 4.1 | IntervalSweet spot Standing, 60 to 65 rpm, steady rhythm | 3 min | 86-92% FTP83-88% HRmax | 60-65 rpm |
| 4.2 | RecoveryRecovery Seated, light gear, 90 rpm | 2 min | 40-55% FTP50-65% HRmax | 88-95 rpm |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
Standing climbs use the muscles differently from seated climbing, with more load on the quads and the body weight helping each stroke. Many riders can stand for a short ramp, but holding a steady standing effort for several minutes takes practice. This session builds that ability with six three-minute efforts at 60 to 65 rpm.
Warm up for 15 minutes, including a short standing effort. Ride each climb out of the saddle at 86 to 92% of FTP. The heart rate should stay somewhat below threshold. Between climbs, sit down, shift to a light gear and spin at about 90 rpm for two minutes. On a trainer, a slightly harder gear and a steady rhythm make standing more stable.
It suits intermediate riders who already stand comfortably for a minute or two. Progress to five minute efforts or add two more repeats as the season goes on.
Tips
- Keep the weight over the pedals, not on the hands.
- Find a steady rhythm and keep the cadence even.
- Sit and spin lightly between climbs to loosen the legs.
Good forGran fondoRoad raceMountain bike
Season phaseBaseBuild