Switchback Surges
55 min · 46-56 TSS · IF 0.74 · 88-95% FTP · Zone 4-5 (Threshold/VO2max)
What this workout does
Steady climbing broken by 15-second pushes, just like driving out of hairpins. Trains the surge-and-settle rhythm real climbs demand - hard kick, then straight back to work.
Steady climbing at 88-92% FTP holds a high aerobic load while the 15-second kicks at 110-115% FTP recruit fast-twitch fibers and spike lactate you must process on the move. That mirrors the surge-and-settle rhythm real climbs demand and builds repeatable punch on top of threshold fitness. Best in race-specific preparation for hilly courses.
How to ride it
Indoor / trainer
Warm up 10min. 2x12min climbs at 88-92% FTP with a 15s push at 110-115% FTP every 3min. Descend easy between. Cool down 8min.
Outside
Find a 10-15 minute climb with switchbacks, or pick landmarks every 3 minutes. Climb at 88-92% FTP and kick hard for 15s at 110-115% FTP out of each hairpin, then settle straight back to climbing effort.
Workout structure (55 min)
- Warm-up 15m 55% 4x - Climb 2m 45s 90% - Hairpin 15s 113% - Descent 6m 55% 4x - Climb 2m 45s 90% - Hairpin 15s 113% - 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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