Climb Simulation Turbo: 4×8-Minute Seated Threshold

Session Overview

This 60-minute turbo session simulates long, sustained climbs by combining low cadence with seated threshold power. It is ideal for intermediate triathletes preparing for hilly bike courses, or anyone who wants to build muscular endurance at sustained effort without going into anaerobic debt.

What You’ll Need

• Turbo trainer or smart trainer
• Heart rate monitor or power meter (recommended)
• Towel and fan — you will sweat heavily
• Water bottle — aim for 750ml per hour

Warm-Up (12 minutes)

Spin easy at RPE 3 for 8 minutes, keeping cadence above 90rpm. Follow with 3 efforts of 30 seconds at RPE 6-7 with 90 seconds easy spinning between each, to prepare your legs for threshold work.

Main Set

The main set is 4×8-minute sustained threshold efforts at 90-95% FTP or RPE 7-8, seated throughout. Drop cadence to 65-75rpm to simulate climbing under load. Take 4 minutes easy spinning between each interval. This mimics the sustained muscular recruitment of a long climb.

• 4×8 minutes at 90-95% FTP (RPE 7-8), seated, cadence 65-75rpm — 4 minutes easy between each
• After the final effort: 5 minutes at high cadence (100rpm+) at RPE 4-5 to flush the legs

Cool-Down (8 minutes)

Spin easy at 90rpm+ for 8 minutes at RPE 2-3. Gradually bring your heart rate below 120bpm before dismounting. Stretch your quads and hip flexors immediately after.

Coaching Notes

• Stay seated for the full 8 minutes — standing takes load off the targeted muscle fibres
• If you do not have a power meter, use perceived exertion: it should feel sustainably hard, not race-pace
• The low cadence (65-75rpm) is intentional — it targets slow-twitch fibres under load
• Make it easier: reduce to 3×8 minutes or increase rest to 5 minutes
• Make it harder: increase to 4×10 minutes or drop cadence to 60rpm