BikeClimbs.com

MyWhoosh High Torque Hills #1 Workout

50% FTP 4 minutes70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute66% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute66% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 5 minutes95% FTP 4 minutes50% FTP 5 minutes
RepeatsTimeWorkload
1x4 minutes50% FTP
5x30 seconds70% FTP
30 seconds86% FTP
1x3 minutes50% FTP
1x4 minutes83% FTP@ 70 RPM
1x1 minute90% FTP@ 95 RPM
1x3 minutes66% FTP
1x4 minutes83% FTP@ 70 RPM
1x1 minute91% FTP@ 95 RPM
1x3 minutes66% FTP
1x4 minutes83% FTP@ 70 RPM
1x1 minute90% FTP@ 95 RPM
1x3 minutes65% FTP
1x4 minutes83% FTP@ 70 RPM
1x1 minute91% FTP@ 95 RPM
1x5 minutes50% FTP
1x4 minutes95% FTP@ 90 RPM
1x5 minutes50% FTP

Workout overview

⏱️ Duration:55 minutes
💪 Training Stress Score (TSS):54
🦵 Intensity Factor (IF):0.76

Zone distribution

😀 Active Recovery:17 minutes
🙂 Endurance:11 minutes 30 seconds
😐 Tempo:18 minutes 30 seconds
😅 Threshold:8 minutes
😰 VO2 Max:-
🥵 Anaerobic:-
🚴 Free Ride:-

Workout description

When we complete long climbs, the lower cadence results in high crank torque, which recruits more of your fast-twitch fibres.

With this in mind, it's vital that our training meets the demands of the event.

Today we are performing lower cadence intervals but with power closer to threshold.

After warming up, the session consists of 4 intervals with cadence varying from 70rpm to 95rpm.

All this gets you ready for a high cadence, near-threshold finale!.

Workout designed by: Kevin Poulton