PEDAL MANIAMENU

< WORKOUTS

SEATED AND STANDING

SWEET SPOT · 55 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH55 MIN
LOAD57
STEPS15
HARDESTZ5

Climbing practice: six minutes seated at sweet spot, then a minute standing, four times.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. CLIMB4 × (6 MIN AT 88 % · 80 RPM, 1 MIN AT 105 % · 70 RPM, 2 MIN AT 55 %)
  3. COOL-DOWN7 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY20 MIN
  • Z2ENDURANCE7 MIN
  • Z3TEMPO24 MIN
  • Z5VO2 MAX4 MIN

THE COACH SAYS

  • 12:00 Seated. A climbing cadence.
  • 17:00 Get ready to stand.
  • 18:00 Stand on the pedals. Rock the bike a little.
  • 19:00 Sit down. Recover.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Seated and Standing.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.