I have a 4km, 194m, 8 min climb as a Strava segment, which I want to PR by training specifically for it.
It’s average 4%, with max 18% and plenty of variation in grades, including some cornering false flat early on (which tends to neutralise a lot of lead out efforts and makes for a second setup for the climbing proper) and another false flat/slight grade drag after the last pinch to the finish, which leads to a sprint.
Can I take the profile of the climb and use a recommended approach to building a custom TR workout of repeats to target this particular interval in the real world?
Looking for suggestions on how to tackle the building of the intermediate efforts and timing.
Thanks for the suggestions guys. 
1 Like
I suppose you could. You would need to start from a previous effort and see how long you perform at which power level, for each part. That way, you can build a model workout with target Watts for each interval duration, then try to increase that target wherever you feel it’s possible.
I would set a power target, not a slope, unless you experience degraded power levels when climbing, compared to what you can (could) do on a flat, for the same amount of time.
Some are able to produce higher power levels when climbing, while others are just better able to do that on the flats only. In that case, a slope setting would help, but you’d need to raise your front wheel to mimic a climbing position. As you have alternating grades, you should settle at maybe like 5 or 6%…
Also, I would aim to win time on the flatter and evenly graded sections and the sprint, since 18% is so steep, it really depends on your form of the day as to how you will get through that and leave enough in the tank for the rest. It’s easy to blow up on though, so where is it, early on, in the middle or towards the end?
Btw, mathematically, the average is almost 5%, not 4%, which is a difference you will feel.
1 Like
The steepest pinch is like the second winding corner from the finish and actually usually feels like the right time to get out of the saddle.
I usually stay seated until then and it is far enough in and short enough to be a bit of a relief even though it’s the point where the tongue starts hanging out.
I appreciate the ideas thank you.
I’ll see if I can break it down to a set of 8min graded intervals that have something like 6min breaks (similar to doing hill repeats on the climb I guess).
1 Like
You can try both grade and power based, to change the type of the workout. Also, a segment like that at 30 kph average is never going to be easy…
Cheers, yes the KOM on this is ridiculous. But I’ve seen great gains from training and continually riding it so it’s become a bit of a benchmark for me.
I’m way too heavy to be a contender on this segment so it’s just for my own satisfaction.