If you’ve ever ridden a rolling climb, you’ll know it’s rarely steady. The gradient changes, the pressure comes and goes, and your job is to adjust without losing rhythm. Climb On [Lite] is built around that exact idea. This session blends controlled riding with short surges above and below threshold, teaching you how to stay smooth while the effort shifts. It’s not about going all-out — it’s about managing the changes, holding your form, and building the kind of strength that translates directly to real-world riding.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
This workout is inspired by an article from Whats On Zwift. You can read the article here.
Climb On [Lite]
- 10min WU Level I-II;
- 10min Level III;
- 2min Level I RI;
- 30sec Level III+;
- 1min Level III;
- 1min Level IV;
- 1min Level III;
- 1min Level IV-;
- 1:30min Level III;
- 45sec Level IV;
- 1min Level III;
- 2min Level IV;
- 10min CD Level I-II;
- 10min Stretching
The Warm Up (WU) for ten-minutes at Level I-II.
Start the main body of the workout with ten-minutes riding at Level III.
Ride at Level I for two-minutes for your Rest Interval (RI).
Next up is just short of ten-minutes riding over-under sweet spot. Start with 30-seconds at Level III+ (90%), then a minute at Level III (85%), a minute at Level IV (95%), back down to Level III (85%) for another minute, then back up to Level III+ (90%), a further 90-seconds down at Level III (85%), before 45-seconds back at Level IV (95%). Second to last rep is a minute at Level III (85%) before the final two-minutes at Level IV (95%).
The Cool Down (CD) is at Level II-I for four-minutes.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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