Cycling · Hills & climbing
SWEET-SPOT CLIMBING REPEATS
3 × 15–20 min at 88–94% FTP, 60–75 rpm
WHAT IT TRAINS
Sustained climbing power at a climbing cadence.
WHO IT'S FOR
Riders training for hilly events or mountain passes.
HOW TO DO IT
- 01Warm up 15 minutes.
- 023 × 15–20 minutes at 88–94% FTP at 60–75 rpm (on a climb or indoors).
- 035 minutes easy between.
- 04Cool down 10 minutes.
SCALED VERSION
2 × 15 minutes.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 34min
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/sweet-spot-climbing-repeats
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL18 minTarget: 88-94% FTP • Cadence 60-75 rpm
15–20 min climbs.
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingHills & climbingDifficulty 4 of 5 — Very hard
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
1 h 20 - CyclingHills & climbingDifficulty 3 of 5 — Hard
Low-Cadence Torque
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy
1 h 10 - CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35
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