KOM Training: 5min / 20min / 60min Climbing Power

The core of KOM (King of the Mountain) training is to specialize your energy systems based on “climbing duration.” The energy demands of a 5-minute climb are completely different from those of a 60-minute climb. Applying the same workout plan will only make you strong on some climbs and blow up on others.

1. Energy System Distribution by Climbing Duration

2. 5min Climbing Training: VO2max is King

The 5-minute climb is the duration where the most KOMs appear on Strava. Typical examples:

• The middle section of Wuzhi Mountain (from the observation deck → public restroom section)
• The front section of Balaka Highway
• Certain short, steep sections of Beiyi Highway

Training Workouts:

• 5×3min @ 115–120% FTP (3min rest)
• 4×5min @ 105–110% FTP (5min rest)
• 6×2min @ 130% FTP (2min rest)

Key Points:

• Heart rate reaching 95% HRmax is normal
• The final 1 minute is the key to improvement—the more you want to stop, the more you must push through
• 1–2 sessions per week, never daily (neural fatigue)

3. 20min Climbing Training: The FTP Battleground

The 20-minute climb is the standard duration for FTP testing and is also the real racing duration for most medium-length climbs.

Typical Segments:

• Guanyin Mountain 7-11 → Lingyun Temple (approx. 20–25min)
• Fengguizui from Fenglin Bridge (most people 20–30min)
• The entire Pingjing Street Lane 42

Training Workouts:

• 2×20min @ 95–100% FTP (10min rest)
• 3×15min @ 100–103% FTP (7min rest)
• 1×30min @ 92% FTP (endurance extension)

Pacing Strategy:

• Control power in the first 5min, do not exceed target + 5W
• The middle 10min is the “grit your teeth and hold on” phase
• Progressively accelerate in the final 5min to 103–105% FTP

4. 60min Climbing Training: Endurance and Economy

Long climbs over 60 minutes are a dual test of FTP and “FTP sustainability.” Most riders have poor ability to sustain 100% FTP for an hour, and in reality can only manage 85–90%.

Typical Segments:

• The latter section of Wuling (Cingjing → Wuling, approx. 60–90min)
• Siyuan Pass (Nanshan → Pass, approx. 50–70min)
• Dayuling (Guanyuan → Dayuling, approx. 40–60min)

Training Workouts:

• 1×40min @ 88–92% FTP (upper Sweet Spot)
• 2×30min @ 90% FTP (15min rest)
• 90min continuous variable pacing: alternate 5min @ 95% + 5min @ 80%

Key Points:

• Practice your fueling strategy: one gel every 20min
• Cardiac Drift should be controlled to < 5%
• The “burning legs” sensation in the latter part of a 60min effort is normal lactate accumulation

5. Weekly Training Allocation for the 3 Durations (KOM Peak Phase)

6. Conclusion

If you want to take a KOM, first determine how long your target segment is expected to take, then decide which energy system to focus on. Use VO2 for 5min, FTP for 20min, and Sweet Spot for 60min—training for these three durations cannot replace one another. Mixed training can improve you overall, but during the specialized peak phase, you should select a primary duration based on your target segment and concentrate your efforts for 4–6 weeks.

Related Reading

• Climbing Repeat Intervals: Systematic Mountain Training Workouts and Power Guidelines
• Hill Repeats Workouts: The Logic Behind Choosing 5×5min vs 10×2min
• Tataka KOM Climbing Training: New Central Cross-Island Highway Training Plan
• Short Steep Climb (<3min) Training: Anaerobic Capacity and Sprint Power