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Start this workoutStrength Endurance
StrengthWarmup + 4 sets of 8min with a resistance surge built into the middle, 4min recovery between each. Keeps your force up under accumulated fatigue for long climbs.
61 minWorkout structure
| Phase | Duration | Target | |
|---|---|---|---|
| Warmup | 8:00 | 75–90 rpm · 1% | |
| Fuerza Resistencia 1/4 | 3:00 | 60–70 rpm · 5% | |
| Fuerza Resistencia 1/4 — Surge | 2:00 | 55–65 rpm · 6% | |
| Fuerza Resistencia 1/4 | 3:00 | 60–70 rpm · 5% | |
| Recuperación | 4:00 | 70–85 rpm · 1% | |
| Fuerza Resistencia 2/4 | 3:00 | 60–70 rpm · 5% | |
| Fuerza Resistencia 2/4 — Surge | 2:00 | 55–65 rpm · 6.5% | |
| Fuerza Resistencia 2/4 | 3:00 | 60–70 rpm · 5% | |
| Recuperación | 4:00 | 70–85 rpm · 1% | |
| Fuerza Resistencia 3/4 | 3:00 | 60–70 rpm · 5% | |
| Fuerza Resistencia 3/4 — Surge | 2:00 | 55–65 rpm · 7% | |
| Fuerza Resistencia 3/4 | 3:00 | 60–70 rpm · 5% | |
| Recuperación | 4:00 | 70–85 rpm · 1% | |
| Fuerza Resistencia 4/4 | 3:00 | 60–70 rpm · 5% | |
| Fuerza Resistencia 4/4 — Surge | 2:00 | 55–65 rpm · 7.5% | |
| Fuerza Resistencia 4/4 | 3:00 | 60–70 rpm · 5% | |
| Recuperación | 4:00 | 70–85 rpm · 1% | |
| Cooldown | 5:00 | 65–80 rpm · 0% |