Training & Epic · start & finish Can Pastilla
Sweet spot 3 × 15 min · Llucmajor
- Moderate–Medium
- 45 km
- 428 m
- ≈ 1½–2 h
Map and elevation profile
Move along the elevation profile to see where you are on the map.
Old Llucmajor road: 2 or 3 climbs to raise your FTP
Summary:
Intervals on the gentle drag of the old Ma-19A towards Llucmajor (5.5 km gently uphill), with the descents as recovery – quality work without technical descents or big climbing. Two versions: Hobby, for recreational riders and the first days of a camp – two tempo climbs at 80–88% FTP, about 34 km and 1.5 hours; Pro, for riders who know their FTP – three climbs at 88–94% FTP (sweet spot), 45.2 km and 1 h 45–2 h. Key safety rule: turn round only in the side roads, never on the carriageway, and stay off the parallel Ma-19 motorway.
The route:
Km 0–6.2: From the shop, Carrer Manuela de los Herreros and Camí de Can Alegria take you out of Can Pastilla. At km 1.0, at Son Montserrat, you join the Ma-6012 Camí de Son Fangos, which runs through Es Pil·larí (km 2.5–3.2). At km 3.8 stop and cross the Ma-6011 Carretera Militar, then take a quiet asphalt lane and, from km 4.8, Camí de les Barraques, rising gently to the Ma-19A at km 6.2. Turn right: this is the old Palma–Llucmajor road, not the parallel Ma-19 motorway, where bikes are banned.
Km 6.2–11.7: Rep 1 runs from this junction (about 45 m) to the camí des Camp Pelat turn-off at km 11.7 (169 m): roughly 3.5% to km 8.4, then mostly 1–2% with a short kick at the end. Turn right into Camp Pelat, stop, and rejoin downhill only when both directions are clear.
Km 11.7–33.5: Roll back to the junction (km 17.1), signal left, turn into Camí de les Barraques, stop, turn round and start rep 2 (to km 22.6). Rep 3: km 28.0–33.5, with the same turns at the top and bottom.
Km 33.5–45.2: After the last descent turn left again at km 39.0 and ride home the same way via Es Pil·larí (45.2 km). Asphalt throughout; Ma-19A traffic is fast, so ride single file on a steady line.
The workout
Who it’s for: For recreational riders and the first days of a camp: two tempo climbs of the gentle Ma-19A – brisk, but always with something in reserve.
≈ 1½ h · ≈ 34 km · 2× 5.5 km tempo
Intensity profile: width = time, height = % FTP
- Warm-up20 minZ1–Z250–70 % FTPRPE 2–3km 0–6.2
Easy; stop and cross at km 3.8. Then 2 × 30 s at a quicker cadence (100+ rpm) in an easy gear.
- Climb 115–20 minZ380–86 % FTP84–90 % LTHRRPE 5–6km 6.2–11.7
Seated, 80–90 rpm. Take the first 5 min a little easier – it is easy to overcook the 3.5% up to km 8.4. You should still manage short sentences.
- Descent and turn10–12 minZ1< 55 % FTPRPE 1km 11.7–17.1
At the top turn right into Camp Pelat, stop and pull out when both directions are clear. At the bottom signal left, wait for a gap, stop and turn round.
- Climb 215–20 minZ382–88 % FTP86–92 % LTHRRPE 6km 17.1–22.6
Same as the first; you can lift it slightly over the last 2 km. If your heart rate climbs above 92% LTHR, ease off.
- Descent and home≈ 25 minZ1< 55 % FTPRPE 1–2km 22.6–28.0
Descend calmly and brake early. Do not turn at the bottom – turn left as the full route does at km 39.0 and ride back in Z1 via Es Pil·larí to the shop (6.2 km).
40–60 g carbohydrate per hour (sports drink plus a gel or bar) and two 500–750 ml bottles, more in heat. Drink on the gentle upper part of each descent.
Very first day or not in shape yet? Ride both climbs in Z2 (70–75% FTP) – still a good session.
Without a power meter: a pace where you breathe deeply but can still speak in short sentences (RPE 5–6). The second climb should not be slower than the first.
Who it’s for: For riders who know their FTP or heart-rate zones: three climbs at 88–94% FTP (sweet spot).
≈ 1 h 45 min–2 h · 45.2 km · 3 × 5.5 km sweet spot
Intensity profile: width = time, height = % FTP
- Warm-up20 minZ1–Z250–75 % FTPHR Z1–Z2RPE 2–3km 0–6.2
Easy; stop and cross at km 3.8. Then 3 × 30 s at 105–110 rpm in a light gear, last 2–3 min at 75–85% FTP.
- 3 × sweet spot3 × 12–16 minZ3–Z488–94 % FTP90–96 % LTHRRPE 6–7km 6.2–11.7 · 17.1–22.6 · 28.0–33.5
Seated, 85–95 rpm, first 3 min by feel. Don't overcook the 3.5% to km 8.4; then shift up and keep pressing.
- Descent and turns2 × 10 minZ1< 55 % FTPkm 11.7–17.1 · 22.6–28.0
Top: right into Camp Pelat, stop, rejoin when clear both ways. Bottom: signal left, check behind, wait for a gap, stop, turn round.
- Cool-down30 minZ1< 55 % FTPkm 33.5–45.2
Last descent easy, brake early, turn left at km 39.0 and spin home via Es Pil·larí in Z1.
40–60 g carbohydrate per hour (sports drink plus a gel or bar) and two 500–750 ml bottles, more in heat. Drink on the gentle upper part of each descent.
Add a 4th rep (about 56 km, 2 h 20 min), or finish rep 3 with 3 min at 95–100% FTP.
Ride strong but sustainable: short sentences only, HR 90–96% of threshold HR (first 3 min by feel, as heart rate lags). With similar wind, reps 2 and 3 should be no slower than rep 1 – if they are, you started too hard.
Training segments on the route click to show on the map
- 2 × Ma-19A drag3 × Ma-19A drag 2× 5.5 km · 80–88% FTP3 × 5.5 km · 88–94% FTPkm 6.2–11.7
- Cadence drills 2× 30 s · 100+ rpm3 × 30 s · 105–110 rpm · 2–3 min 75–85% FTPkm 3.8–6.2
Intensities are guidance – adapt them to your current fitness and to the traffic.
Safety on the route click an item with km to show it on the map
- Carretera Militar crossing
At km 3.8 stop and cross the busier Ma-6011 Carretera Militar; riding home the same way, you cross it again. Start the cadence drills only once across, on the quiet lane.
- Ma-19A: fast traffic
At km 6.2 turn right onto the Ma-19A, the old road – never onto the parallel Ma-19 motorway, which is closed to bikes. Cars overtake fast: ride single file on a steady line and do efforts only where you can see and be seen.
km 6.2–39 - Son Oliver side streets
In the first 1.6 km of each rep and the last 1.6 km of each descent, side streets from the Son Oliver houses join the road – a car can pull out just as you are deep in the effort or coming down fast. Stay alert despite the effort, hold a steady line and ease off here on the descent.
km 6.2–7.8 - Top turn: Camp Pelat
At km 11.7 (also 22.6 and 33.5) turn right into camí des Camp Pelat and stop – never U-turn on the carriageway. Rejoin the Ma-19A downhill only when both directions are clear.
- Descent and bottom left turn
The descent is recovery, not a race: no hard pedalling, and brake early for the left turn at km 17.1 (also 28.0 and 39.0). It crosses oncoming traffic: signal, check behind and wait for a clear gap; for the next rep, stop in Camí de les Barraques and turn round only there.
km 11.7–17.1 - Lights in autumn and winter
In autumn and winter fit front and rear lights – even in daylight they make you visible sooner to fast traffic on the Ma-19A. Plan to be back well before dusk.
- Water and heat
Don't count on refilling bottles on the drag: leave with two full bottles with electrolytes and ride in the morning on warm days. When it is hot, stay at 88% FTP rather than cutting back on drinking.
Tips from our guides
- Do the efforts only on the Ma-19A and only where you can see and be seen. Turn round only in the side roads: right into camí des Camp Pelat at the top; at the bottom signal left, wait for a clear gap and turn into Camí de les Barraques. No U-turns on the carriageway, and never stray onto the parallel Ma-19 motorway.
- In the first 1.6 km of each rep and the last 1.6 km of each descent, side streets from the Son Oliver houses join the road – a car can pull out just as you are deep in the effort or coming down fast. Ride single file and hold a steady line. The descent is recovery, not a race: no hard pedalling, ease off past the Son Oliver junctions and brake early for the left turn at the bottom.
- Don't count on refilling your bottles on the drag. Leave with two full bottles, add electrolytes and ride in the morning on warm days. When it is hot, stay at the low end (88% FTP) rather than cutting back on drinking.
- In autumn and winter fit front and rear lights – they make you visible to fast traffic on the Ma-19A even in daylight – and plan to be back well before dusk.
- Before you set off, pair your HR strap (and your own power meter, if you have one) and set a screen with lap time, heart rate, cadence and 3 s power. No power meter? Use the talk test and your rep times: with similar wind, reps 2 and 3 should be no slower than rep 1 – if they are, you started too hard.
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