[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# SEATED AND STANDING

SWEET SPOT · 55 MIN

Seated and Standing: each step's target, by time

LENGTH 55 MIN

LOAD 57

STEPS 15

HARDEST Z5

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. CLIMB 4 × (6 MIN AT 88 % · 80 RPM, 1 MIN AT 105 % · 70 RPM, 2 MIN AT 55 %)
3. COOL-DOWN 7 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 20 MIN
- Z2 ENDURANCE 7 MIN
- Z3 TEMPO 24 MIN
- Z5 VO2 MAX 4 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](https://pedalmania.cc/workouts/seated-and-standing/files/zwo) [.ERG](https://pedalmania.cc/workouts/seated-and-standing/files/erg) [.MRC](https://pedalmania.cc/workouts/seated-and-standing/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

---

Source: https://pedalmania.cc/workouts/seated-and-standing