Climbing Strength Gym
Purpose:
This workout’s focus is to work on and build your standing foundational strength to improve your climbing. Work the upper body technique listed in the video above the best you can. We are using two key climbing PowerTrain Zones, the Low Threshold (PTZ5) and the Threshold (PTZ6).
To create your zones for this workout please visit our PTZ calculator here: https://cinchcycling.cc/pages/zone-calculator
Please input your 10 minute power into the “High Threshold” space provided and then use the Zones calculated in this workout.
The Workout:
1 hour
15 mins warm up
Standing Power Climbs Body Position Gym
3 x 2 mins
1 min Standing (PTZ5) 50 - 70 rpm
1 min Standing (PTZ6) 50 - 70 rpm
3 mins recovery between each 2 minute interval.
Seated/Standing Transition Power Climbs Body Position Gym
3 x 5 mins
2 mins Seated (PTZ5) 50 - 70 rpm
1 min Standing (PTZ6) 50 - 70 rpm
2 mins Seated (PTZ5) 50 - 70 rpm
5 mins recovery between each 5 minute interval.
Standing Technique Sprints
5 x 15 second Standing MES (All Out) Sprints
1 min rest between each sprint