Shared workout · Cycling
Punchy Climb Repeats
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THE WORKOUT, STEP BY STEP
CYCLING1h 21min
Punchy Climb Repeats
Outdoor road key session for short explosive climbs: progressive warm-up, 2 sets of 4 x 45s climb attacks with explicit lap-button cues, steady race-pressure finish, cooldown.
WARMUP8 minTarget: 135-190W
Warm up easy endurance
ACTIVE1 minTarget: Cadence 100-110 rpm
Fast pedaling, smooth and quick
RECOVERY2 minTarget: 135-175W
Easy spin
WARMUP3 minTarget: 190-230W
Build to upper endurance, prepare for efforts
ACTIVEOpen
Press lap button to mark Set 1 start
ACTIVEOpen
Press lap button before attack effort
INTERVAL45 secTarget: 338-378W
45 sec short climb attack
RECOVERY3 minTarget: 120-160W
Easy recovery spin
ACTIVE8 minTarget: 190-220W
Endurance between sets
ACTIVEOpen
Press lap button to mark Set 2 start
ACTIVEOpen
Press lap button before attack effort
INTERVAL45 secTarget: 338-378W
45 sec short climb attack
RECOVERY3 minTarget: 120-160W
Easy recovery spin
ACTIVE8 minTarget: 257-270W
Steady race pressure
COOLDOWN15 minTarget: 120-175W
Cool down easy spin
Workout Library
MORE WORKOUTS LIKE THIS
- CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30 - 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
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