climb like a pro
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Here is the fastest way to the top of the mountain.
To climb fast, start by climbing slowly, with controlled intervals, then even slower with muscletension work—it’s like strength training on the bike. Plan Tips: Beginners, take Mondays and
Fridays as rest days n Find a breathing rhythm on climbs, and your body will follow.
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Beginners (7–10 hrs./week)=workouts in BLACK; advanced (11–15 hrs./week)=variations in WHITE where they appear n All rides at a conversational pace (easy to moderate) on flat to rolling terrain,
unless otherwise noted n Recovery Ride=Easy pace in a light gear, at a cadence of 75–85 rpm Climb Repeats=Steady climb at 78–83% of MHR, cadence 70–85 rpm Tempo=Pace at 80% of max heart
rate (MHR) in a moderately hard gear, cadence 70–75 rpm MT Intervals=Gradual hill in a big gear at low cadence (50–60 rpm) with low heart rate, to acheive muscle tension (MT), to increase strength
Steady State=Long effort at your lactate threshold (85% + 3 beats per minute of your MHR), cadence 85–95 rpm
week
1 hr. 15 min.
w/ 2x8-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
w/ 3x8-min. Climb Repeats; 6 min. rest
1 hr. 30 min.
w/ 3x8-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
w/ 3x10-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
w/ 3x10-min. Steady State; 10 min. rest
2 hrs.
w/ 3x12-min. Steady State; 8 min. rest
45 min.
1 hr.
1 hr. 15 min.
w/ 2x10-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
w/ 3x10-min. Climb Repeats; 6 min. rest
1 hr. 30 min.
w/ 3x10-min. Climb Repeats; 10 min. rest
1 hr. 45 min.
w/ 3x12-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
2 hrs.
wednesday
thursday
1 hr.
2 hrs. 15 min.
1 hr. 15 min.
1 hr. 30 min.
w/ 2x20-min. Tempo; 10 min. rest
w/ 2x10-min. Tempo; 10 min. rest and
3x5-min. MT Intervals; 3 min. rest
1 hr.
2 hrs. 15 min.
1 hr. 30 min.
w/ 2x27-min. Tempo; 8 min. rest
w/ 2x10-min. Tempo; 5 min. rest and
4x4-min. MT Intervals; 2 min. rest
45 min.
2 hrs. 30 min.
1 hr. 45 min.
1 hr. 30 min.
w/ 2x30-min. Tempo; 10 min. rest
w/ 2x15-min. Tempo; 8 min. rest and
3x5-min. MT Intervals; 3 min. rest
1 hr.
1 hr. 30 min.
1 hr. 15 min.
1 hr. 30 min.
1 hr.
2 hrs. 30 min.
1 hr. 15 min.
1 hr. 30 min.
w/ 2x30-min. Tempo; 10 min. rest
w/ 2x15-min. Tempo; 10 min. rest and
4x4-min. MT Intervals; 3 min. rest
1 hr.
2 hrs. 30 min.
1 hr. 45 min.
w/ 2x35-min. Tempo; 10 min. rest
w/ 3x10-min. Tempo; 5 min. rest and
4x5-min. MT Intervals; 3 min. rest
45 min.
2 hrs. 30 min.
1 hr. 45 min.
1 hr. 30 min
w/ 2x20-min. Steady State
on a climb; 5 min. rest
w/ 2x40-min. Tempo; 10 min. rest
1 hr.
Rest
1 hr. 30 min.
1 hr. 15 min.
w/3x8-min. Climb Repeats; 6 min. rest
2 hrs.
w/ 3x12-min. Climb Repeats; 6 min. rest
1 hr. 30 min.
w/ 3x10-min. Climb Repeats; 8 min. rest
2 hrs. 15 min.
w/ 3x12-min. Climb Repeats; 8 min. rest
1 hr. 45 min.
w/ 2x15-min. Climb Repeats; 10 min. rest
2 hrs. 30 min.
w/ 4x10-min. Climb Repeats; 8 min. rest
1 hr.
1 hr.
2 hrs. 30 min.
w/ 2x15-min. Tempo; 5 min. rest and
5x4-min. MT Intervals; 4 min. rest
1 hr. 30 min.
friday—Rest day; 1 hr. to 1 hr. 30 min. recovery ride
MOnday—Rest Day; 1 hr. recovery ride
1
2
3
4
5
6
7
8
9
10
11
12
week
Tuesday
saturday
1 hr. 45 min.
2 hrs. 30 min.
w/ 3x8-min. Steady State
on a climb; 8 min. rest
2 hrs.
2 hrs. 45 min.
sunday
1 hr. 45 min.
2–3 hrs.
w/ 3x10-min. Steady State
on a climb; 8 min. rest
2 hrs.
2 hrs. 30 min.
to 3 hrs.
30 min.
2 hrs. 15 min.
2 hrs. 45 min.
2 hrs. 15 min.
3 hrs.
w/ 3x12-min. Steady State
on a climb; 8 min. rest
w/ 2x25-min. Tempo;
8 min. rest
2 hrs. 30 min.
2 hrs.
2 to 3 hrs.
2 hrs. 15 min.
2 hrs. 45 min.
2 hrs.
3 hrs.
w/ 3x12-min. Steady State
on a climb; 10 min. rest
2 hrs. 30 min.
w/ 3x14-min. Steady State; 8 min. rest
2 hrs. 45 min.
w/ 3x16-min. Steady State
on a climb; 6 min. rest
2 hrs. 45 min.
3 hrs.
w/ 30-min. Tempo
2 hrs. 15 min.
3 hrs. 30 min.
w/ 2x20-min. Tempo;
5 min. rest
2 hrs. 45 min.
3 hrs. 30 min
w/ 2x20-min. Steady State on a climb; w/ 2x30-min. Tempo;
8 min. rest
5 min. rest
w/ 2x15-min. Tempo; 5 min. rest and
4x3-min. MT Intervals; 3 min. rest
2 hrs.
2 hrs. 30 min.
1 hr. 15 min.
1 hr. 45 min.
2 hrs. 15 min.
2 hrs. 45 min.
2 hrs.
3 hrs.
w/ 30-min. Tempo
w/ 2x35-min. Tempo; 8 min. rest
w/ 2x10-min. Tempo; 5 min. rest and
5x5-min. MT Intervals; 2 min. rest
w/ 3x12-min. Climb Repeats; 5 min. rest
1 hr.
2 hrs. 30 min.
1 hr. 30 min.
1 hr. 45 min.
2 hrs. 30 min.
2 hrs. 45 min.
w/ 2x45-min. Tempo; 8 min. rest
w/ 2x10-min. Tempo; 5 min. rest and
5x5-min. MT Intervals; 5 min. rest
w/ 3x12-min. Climb Repeats; 8 min. rest
45 min.
2 hrs. 30 min.
1 hr. 45 min.
2 hrs.
2 hrs. 45 min.
3 hrs.
w/ 2x45-min. Tempo; 10 min. rest
w/ 2x10-min. Tempo; 5 min. rest and
4x7-min. MT Intervals; 5 min. rest
Rest
1 hr.
w/ 20-min. Tempo
1 hr. 30 min.
w/ 4x10-min. Climb Repeats; 6 min. rest
1 hr.
2 hrs. 15 min.
w/ 40-min. Tempo
3 hrs.
w/ 30-min. Tempo
2 hrs. 45 min.
w/ 50-min. Tempo
3 hrs. 30 min.
w/ 30-min. Tempo
Event
or Race
Day