Hello,
I want to train for a granfondo with climbs lasting about 45 minutes. I’m torn between the Focus Climber and Sprint Time-Triallist, but I willn’t use a 10-minute power because its too high for a 45-minute climb.
Should I choose the Sprint Time-Triallist focus?
Thanks
Personally, I tend to prefer a shorter Focus duration. If you choose a 20-minute Focus, you can expect more workouts centered around threshold and near-threshold efforts, since the system will emphasize that longer-duration power (and avoiding High/Peak XSS that trains HIE & Peak Power systems).
If you choose something shorter, like 10-minute Focus, you’ll usually see a bit variety in the high intensity work (like VO2max intervals), which can give you a more rounded build.
For a granfondo with 45-minute climbs, you should plan on including some longer sustained climbing efforts in your training (if that’s available to you). But if you go too long with the Focus duration, you may under-train the higher-intensity systems that still matter for hills, surges, and riding strongly when fatigued. Additionally, high-intensity is a great way to develop your low intensity (FTP) system, especially if you’re limited on time.
So yes — Sprint Time-Trialist could make sense here, as does Climber. But depending on your strengths/weaknesses, you might even consider going a little shorter still, like 8-minute or 6-minute Focus, for a more balanced approach.
One other point that’s worth mentioning:
You can still improve your 20-minute power (and FTP) with a shorter Focus duration. For example, if you focus on improving your 5-minute power , your longer-duration power often improves as well. This is commonly referred to as “pulling” FTP up, while “pushing” FTP up occurs from high-volume, low intensity & threshold training.
This is a good question and answer, thanks