Cycling · Hills & climbing
THRESHOLD CLIMB REPEATS
4 × 10 min at FTP on a climb, descend to recover
WHAT IT TRAINS
Threshold power uphill, where gravity makes every watt count.
WHO IT'S FOR
Climbers and hilly-race riders.
HOW TO DO IT
- 01Warm up 15 minutes.
- 024 × 10 minutes at 98–102% FTP up a climb.
- 03Recover on the descent or 5 minutes easy.
- 04Cool down 10 minutes.
SCALED VERSION
3 × 8 minutes at 95% FTP.
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 25min
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/threshold-climb-repeats
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL10 minTarget: 98-102% FTP
Climbing.
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy descent.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30 - CyclingThresholdDifficulty 3 of 5 — Hard
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
1 h 15 - 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
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