Getting fast on CLIMB

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week

7weeks training program for improve your climbing ability.
The program includes 2 FTP test, one in the first week and one at the end of the program.
During the 7weeks you will work on spikes, strength, variation of speed, FTP

Sample Day 0
1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 2
1:56:00
100.9TSS
2h climb + spike

Warm-up for 15' and then ride for 15' @Z2 pace. Recover for 5' and then start the core of the training.Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
Recovery 15' in between efforts.
Cool-down for 15'

Sample Day 3
1:30:00
44.91TSS
90' easy ride - AR

Today is a recovery ride.
Ride smoothly and easily

Sample Day 5
1:20:00
42.1TSS
1h20' easy ride

Ride easy and do 5x1' fast pedaling @Z4 at 100-105rpm recovering for 2' in between intervals

Sample Day 6
2:05:36
129.7TSS
FTP Test

20' warm-up
3x 1' @FTP at 100-105rpm - REC 1'
10' easy
5' all-out on climb
15-20' easy
20' all-out on climb
15' easy
3x 12" SPRINT starting from 20-30-35km/h - REC 3'
15' easy
10' cool-down

Sample Day 8
1:56:00
100.9TSS
2h climb + spike

Warm-up for 15' and then ride for 15' @Z2 pace. Recover for 5' and then start the core of the training.Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
Recovery 15' in between efforts.
Cool-down for 15'

Sample Day 9
1:46:00
86.8TSS
1h45' TEMPO

Warm-up for 20' and then do 3x1' fast pedaling @Z4 at 100-105rpm, recovering 1' in between efforts. Then ride easy for 5' before start 2x20' @Z3 at 95-100rpm in flat/rolling. Recovery 10' in between tempo intervals.
cool-down for 15'

Giacomo Notari
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NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen