Improve in a climb

Average Weekly Training Hours 10:34
Training Load By Week
Average Weekly Training Hours 10:34
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 1
1:30:00
1h30' easy ride

Spend time in Z1

Sample Day 3
2:00:00
2h climb + spike

Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
REC BETWEEN 15'

Sample Day 4
2:00:00
2h easy ride

Ride easy and do
5x1' @Z4 - REC 1'

Sample Day 6
2:30:00
2h30' TEST FTP

40' easy
3x1' @Z4 at 105rpm - REC 1'
5' easy
5' all out in a climb
10-15' easy
20' all out in a climb
20' easy
3x10" Sprint - REC 3'
continue easy

Your FTP is the 95% of the 20mins average wattage. Put your FTP into your TP account and it will give you the new power zones

Sample Day 7
2:00:00
2h easy ride

Sample Day 9
2:00:00
2h climb + spike

Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
REC BETWEEN 15'

Sample Day 10
2:00:00
2h TEMPO

do 30' easy
3x1' @Z4 at 105rpm - REC 1'
5' easy
2x20' @Z3 - REC 10'
30' cool-down

Giacomo Notari
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NG Training - The science of cycling

Currently coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
3rd level of Sport Director (the highest) in the Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen