8-Week Climbing Training Plan (6-8 hours/week)
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Still have questions about this plan?Plan Description
Do you want to improve your climbing ability and become an overall stronger rider? This plan focuses on the areas of training critical for climbing. This plan is great for those with limited training time and is ideal for riders who train indoors. This plan also works for those who train mostly outdoors if the you have the right terrain nearby. It is recommended that you execute all intervals on climbs to reap the full benefits. It is recommended that you have completed 1-2 months of base training before beginning this program.
Plan goals:
--FTP, muscular endurance
--Strength needed for the steep stuff
--Proficiency riding up hills (train on the climbs!)
Prerequisites:
-Training Experience: 3+ years
-Availability: 5+ days/wk
-Level of fitness: 1-2 months base training minimum
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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|
7:20 hrs | 3:00 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:20 hrs | 3:00 hrs | |
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|
—— | —— |
Sample Day 1
Ride in a range from 60-70% FTP today. Keep steady power on the pedals. Don't smash the uphills or coast the downhills. This ride is all about building your aerobic engine.
Sample Day 2
This ride will help you build the strength needed for steep climbs. During the intervals, focus on a smooth, even pedal stroke. Draw on your core and keep your upper body calm.
Sample Day 3
Ride in Zone 2, then complete 2x15 minute tempo intervals (85-90% of FTP) with 8 minute of rest in between.
Sample Day 5
Ride zone 2 base pace for today...
During the ride, aim to accumulate 40-50 minutes of "fartlek" tempo, where you ride tempo as you feel on certain sections throughout the ride. Do these intervals on the climbs.
Can be spaced in increments or could be one or two long intervals... whatever you feel! The goal is to build some good load before the rest week.
Sample Day 6
Ride the majority of this ride in Zone 2. Maybe hide power data on this ride and just ride on feel.
Sample Day 8
Ride in a range from 60-70% FTP today. Keep steady power on the pedals. Don't smash the uphills or coast the downhills. This ride is all about building your aerobic engine.
Sample Day 9
This ride will help you build the strength needed for steep climbs. During the intervals, focus on a smooth, even pedal stroke. Draw on your core and keep your upper body calm.