Long Climb Threshold
60 min · 50-60 TSS · IF 0.73 · 90-95% FTP · Zone 4 (Sweet Spot)
What this workout does
One long climb, ridden at a strong, steady threshold effort. Sustained climbing builds aerobic strength and threshold together - no traffic, no coasting, just you and the gradient.
Sustained climbing at 90-95% FTP combines high muscle recruitment with unbroken aerobic load, building climbing-specific strength and threshold fitness together. The continuous effort improves pacing judgment and fatigue resistance on long ascents. Ideal in build phases for hilly events.
How to ride it
Indoor / trainer
Warm up 15min. Ride one 25min climb at 90-95% FTP, seated and steady. Descend easy, then cool down 10min.
Outside
Find the longest steady climb around - 20 minutes or more at 4-8%. Settle at 90-95% FTP, seated, breathing deep and rhythmic, and hold it to the top. Descend easy and spin home.
Workout structure (60 min)
- Warm-up 15m 55% - Climb 25m 93% - Descent 10m 55% - Cool-down 10m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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