ONE CLIMBING WORKOUT TO RULE THEM ALL

This three-stage workout prepares you to meet the demands of both long and short climbs. The intervals are best performed on a steady climb that’s about a 5 to 8 per cent grade. Warm up for 10 to 15 minutes beforehand, and cool down when you’re done. If you’re new to intervals, go through it just once. After a couple of weeks, you can do it twice, with 10 minutes of easy pedalling between sets. Otherwise, start with two sets. Do this workout once or twice a week on fresh legs.

STAGE 1 SIT AND SPIN WHAT IT TRAINS

Your aerobic capacity, so you can rely on your cardiovascular system instead of muscling your way to the top, which fatigues you faster.

DO IT Shift into a gear that allows you to spin at a high cadence – aim for about 90rpm – and climb at a rate of perceived exertion (RPE) of 8 out of 10 (1 = coasting; 10 = all out). Maintain for five minutes. As you progress, gradually extend this interval to 10 to 12 minutes. Recover for three to four minutes.

STAGE 2 POWER SURGE

WHAT IT TRAINS Your threshold power, so you can better handle changes in pitch and intensity.

DO IT Climb at an

intensity that is just under your threshold (RPE 6) for three minutes. Then push your intensity so that you’re right at threshold (RPE 8) and hold for two minutes. Then, for one minute, push your effort above threshold (RPE 9). Recover for five to six minutes.

STAGE 3 FULL-THROTTLE CHARGE

WHAT IT TRAINS Your ability to throw down those maxeffort turbo boosts that help you power through a steep switchback, crest a climb, or beat your pals to the top.

DO IT Climb at threshold (RPE 8) until you feel ready to attack – then push as hard as you can for 10 to 20 pedal strokes (10 to 20 seconds). Back off and recover for 10 to 20 seconds. Repeat four more times.