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
  • Currently coach of UAE Team Emitaes UCI World Tour Team
  • Previous coach of UCI Continental teams
  • Sport Scientist
  • 3rd level (the highest) in the Italian Cycling Federation (FCI)