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cyclingintermediate
Gran Fondo / Climbing
Prepare for a hilly gran fondo or big climbing day. Sweet-spot and threshold climbing intervals build sustained climbing power, VO2max work lifts the ceiling, and hilly long rides build durability.
- Length
- 14 weeks
- Weekly load
- 5-8 h/wk
- Peak week
- 9.3 h
Who it's for
Riding regularly 1-3 years; comfortable with 2-3 h rides and group rides.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | FTP / LTHR Test | 65 | hard |
| Wed | Endurance Ride | 60 | easy |
| Thu | Endurance Ride | 60 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ride | 120 | easy |
| Sun | Endurance Ride (back-to-back) | 75 | easy |