The Big Climb

One mountain for a full hour — base, switchbacks, a false summit, and the real one

Indoor cycling
Mixed ability
60 min
Works for 8–25
1 instructor
Effort 4/5
Spin studio
climbing
endurance
strength
long-ride

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Bikes, towels, plenty of water. No extra kit.

Warm-up8 min

The Valley Floor

6 min easy + 2 × 30s buildsRPE 3

Setup: Flat road, light resistance, lights half up. Extra water bottles flagged on the way in — this is a sweaty hour.

How it works: Six minutes of easy riding while you draw the mountain in their heads: a long steady base, a set of switchbacks where the road bites, a false summit that will fool nobody because you are telling them now, and the real top at minute fifty. One climb, one hour, and the win is pacing. Finish the warm-up with two 30-second seated builds to touch the climbing road they will live on.

What to say

“One mountain tonight — nobody wins it in the first twenty minutes.”
“Learn your climbing road now: pedals feel like slow stairs, never like mud.”
“Set your seated posture — long spine, soft elbows, hips heavy.”

Easier

Skip the builds; arrive at the base fresh.

Harder

Builds at 45 seconds, second one standing.

Workout14 min

The Base — Settling Into the Grade

14 min continuous seated climb, gear at 4/8/12RPE 6

Setup: Seated climbing at a road that pushes back but allows rhythm. This block is long on purpose — the base of a mountain is a place you live, not a place you visit.

How it works: Fourteen minutes of continuous seated climbing, with a small gear added at minutes four, eight and twelve. Coach the long game: this is an all-day effort, RPE six, and every rider should end the block certain they could do it again. Fill the time with technique laps of the room — one lap for pedal stroke, one for breathing, one for posture. Boredom is your enemy here, not fatigue; keep talking, keep it warm.

What to say

“All-day pace — if you're proud of your effort in minute five, you're going too hard.”
“Add the gear, keep the cadence; that's how a base gets built.”
“Drop the shoulders every time I say the word 'mountain' — that's our deal tonight.”

Easier

Hold the starting road for all fourteen minutes and keep the rhythm.

Harder

From minute ten, lift cadence slightly on the same road.

Workout16 min

Switchbacks

6 × [90s climb / 45s bend]RPE 7

Setup: The road steepens and turns. Heavier resistance than the base. Driving track on.

How it works: Six switchbacks: 90 seconds strong climbing, then 45 seconds where the road eases as you swing through the bend — legs keep turning, effort drops one notch, never to nothing. Odd-numbered switchbacks seated, even ones with a 30-second stand in the middle. Call each bend like a place: switchback three, halfway, the trees are thinning. Landmarks are how riders survive long climbs.

Rounds: 6 switchbacks

What to say

“Ninety seconds to the bend — ride to the bend, never to the summit.”
“Stand tall out of the saddle, hips over the pedals, no leaning on the bars.”
“The bend is not a rest, it's a breath — keep the legs honest through it.”

Easier

All six seated; take the bends at a properly light road.

Harder

Add one gear on switchbacks five and six; stands to 45 seconds.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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