Training & Epic · start & finish Can Pastilla
Threshold 2 × 20 min · Carretera dels Presos
- Medium–Hard
- 64 km
- 322 m
- ≈ 2 h 20 min–3 h
Map and elevation profile
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Carretera dels Presos: 2 blocks at sweet spot or threshold to lift your FTP
Summary:
An FTP session on roads made for steady power: the gently falling Carretera dels Presos and the straight Ma-6015 to Llucmajor. Two versions: Hobby, for recreational riders – two 12–15-minute blocks at 86–92% FTP (sweet spot); Pro, for time triallists, gran fondo riders and triathletes – the classic 2 × 20 minutes at threshold (95–100% FTP). Both follow the same route: 64.2 km, 322 m of climbing and 2 h 20–3 h. Key safety point: push only on these two open stretches, ride single file in the reps and stop fully at the S'Estanyol junction.
The route:
Km 0–5.9: Roll out along the Carretera de s'Arenal behind the Platja de Palma beach, a 20 km/h zone full of pedestrians. Through S'Arenal (km 3.1–5.9) you join the Ma-6014.
Km 5.9–15.3: The Ma-6014 climbs gently past Son Verí, Cala Blava (km 6.7) and Badia Blava (km 11.4) to about 140 m at km 13. Built-up with roundabouts: no efforts.
Km 15.3–26.1: At the Camí de sa Llapassa junction (km 15.3) the houses end and the open, two-lane Carretera dels Presos begins, drifting down from 119 to 71 m: start rep 1. Cover the brakes through the Cap Blanc bend (km 22, lighthouse turn-off) and ease off 200 m before the Cala Pi roundabout (km 26.1).
Km 26.1–34.1: Stay on the Ma-6014 in Z2 past the Vallgornera crossroads (km 30.8). No U-turns; the key manoeuvre is the S'Estanyol junction (km 34.1): stop at the line, turn left for Llucmajor when clear.
Km 34.1–43.9: Rep 2 climbs the Ma-6015 from 60 to 129 m and ends 150 m before the Ma-19 interchange roundabout (km 43.9); never take the motorway slip roads.
Km 43.9–52.3: The Llucmajor ring road leads to the Ma-19A (km 47.7), which tops out at 169 m (km 52.3).
Km 52.3–64.2: The Ma-19A then descends for about 6 km. Camí de les Barraques (km 58.8), Es Pil·larí and Camí de Son Fangos (km 61.9) bring you home.
The workout
Who it’s for: For recreational riders who want to raise their performance: two shorter sweet-spot blocks (just below threshold) on the same roads – hard, but manageable.
≈ 2½–3 h · 64.2 km · 322 m · 2 × 12–15 min sweet spot
Intensity profile: width = time, height = % FTP
- Easy start15 minZ1–Z2RPE 2km 0–5.9
Easy on the road behind the beach (20 km/h zone, pedestrians); no efforts through S'Arenal.
- Warm-up25–30 minZ260–75 % FTPRPE 3–4km 5.9–15.3
Seated and steady on the Ma-6014, with 2 × 30 s at a higher cadence (100+ rpm). Drink before km 15.3.
- Block 112–15 minZ3–Z486–92 % FTP90–95 % LTHRRPE 6–7km 15.3–21.5
Along the Carretera dels Presos: first 2–3 min at 85%, then steady. Finish before the bend at Cap Blanc (km 22) – hands on the brakes there.
- Easy to S'Estanyol25–30 minZ255–70 % FTPRPE 2–3km 21.5–34.1
Eat and drink here. At the S'Estanyol junction stop completely and turn left towards Llucmajor only when both directions are clear.
- Block 212–15 minZ3–Z486–92 % FTP90–95 % LTHRRPE 6–7km 34.1–40
On the straight Ma-6015 (+0.7%) at the same power; into a headwind hold the effort, not the speed. If you still feel strong, carry on to km 43.9.
- Cool-down50–60 minZ1–Z2< 70 % FTPRPE 2km 40–64.2
Easy along the Ma-6015 and the Llucmajor ring road, never onto the motorway slip roads. Down the Ma-19A with your speed under control.
40–60 g carbohydrate per hour and two bottles, with electrolytes on warm days. Eat mainly in the easy section between the blocks (km 21.5–34.1).
Too early for sweet spot? Ride both blocks at 80–85% FTP (RPE 5) – still a good stimulus.
Without a power meter: an effort where you can only speak briefly and with difficulty (RPE 6–7); heart rate settles at about 90–95% LTHR after 3–4 minutes.
Who it’s for: For time triallists, gran fondo riders and triathletes: the classic 2 × 20 min at threshold (95–100% FTP).
≈ 2 h 20 min–2 h 40 min · 64.2 km · 322 m · 2 × 20 min at threshold
Intensity profile: width = time, height = % FTP
- Easy start15 minZ1–Z2km 0–5.9
Easy along the beach road, a 20 km/h zone full of pedestrians; no efforts through S'Arenal.
- Progressive build25–30 minZ2–Z360–80 % FTPRPE 3–5km 5.9–15.3
Seated, steady build up the Ma-6014 with 3 × 30 s at 105–110 rpm; no surges between roundabouts. Ease off and drink before km 15.3.
- Rep 117–21 minZ495–100 % FTP95–100 % LTHRRPE 7–8km 15.3–26.1
3 min at 90 %, then 95–100 % on the drops, 88–95 rpm. Cover the brakes at Cap Blanc (km 22); ease off 200 m before Cala Pi.
- Recovery15–20 minZ260–70 % FTPRPE 3km 26.1–34.1
Eat and drink here. Stop fully at the S'Estanyol junction and turn left for Llucmajor only when both directions are clear.
- Rep 218–22 minZ495–100 % FTP95–100 % LTHRRPE 7–8km 34.1–43.9
Start once rolling straight on the Ma-6015. Same power; into a headwind hold watts, not speed. End 150 m before the Ma-19 roundabout.
- Cool-down45–50 minZ1–Z2km 43.9–64.2
Easy on the Ma-6015 and the Llucmajor ring road, never the motorway slip roads. Spin down the Ma-19A with your speed under control.
60–80 g of carbohydrate per hour (150–200 g in all): two 750 ml bottles with 40–60 g each plus 2–3 gels or bars. Eat in the Z2 recovery (km 26.1–34.1) and only sip during the reps.
Over-unders in each rep: alternate 3 min at 95 % and 1 min at 105 % FTP. Or add a third rep of 8–10 min at 95 % on the Ma-19A from Llucmajor to the high point (km 47.7–52.3), only in light traffic.
Pace on feel: comfortably hard, like a one-hour race – deep but controlled breathing, a few words at most. Heart rate takes 2–3 min to catch up, so don't chase it early; aim for 95–100 % of threshold HR in the second half of each rep.
Training segments on the route click to show on the map
- Block 1: Carretera dels PresosRep 1: Carretera dels Presos 12–15 min to the Cap Blanc bend · 86–92% FTP10.8 km · gently downhill · 95–100 % FTPkm 15.3–26.1
- Block 2: Ma-6015 to LlucmajorRep 2: Ma-6015 to Llucmajor 12–15 min · +0.7% · 86–92% FTP9.8 km · +0.7 % · 95–100 % FTPkm 34.1–43.9
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
- Built-up start: no efforts
The road behind the Platja de Palma beach is a 20 km/h zone full of pedestrians, and S'Arenal, Son Verí, Cala Blava and Badia Blava bring roundabouts and side streets. Build seated and steadily without surges, and start rep 1 only at the Camí de sa Llapassa junction (km 15.3).
km 0–15.3 - Fast traffic: ride single file
On the Presos and the Ma-6015 cars pass at 80–90 km/h: in the reps ride single file and hold a straight line. Low autumn sun makes you harder to see on the long straights, so run a rear light all day and take a front light if you start early or may finish late.
km 15.3–43.9 - Exposed plateau: water, wind
There is no shade and no water on the Marina plateau between Badia Blava (km 11.4) and km 27.6: leave with two full bottles. Start at 8–9 am, as the embat sea breeze builds from late morning, and hold target power, not speed.
km 11.4–27.6 - Cap Blanc bend, Cala Pi
At the lighthouse turn-off (km 22) come up onto the hoods and cover the brakes – cars turn in and out, and it is busy at sunset. Ease off 200 m before the Cala Pi roundabout (km 26.1) and never enter it at full gas.
km 22–26.1 - S'Estanyol: full stop
This is a T-junction with a stop line, not a roundabout: stop fully and turn left towards Llucmajor only when both directions are clear. Start rep 2 once you are rolling straight on the Ma-6015.
- Ma-19: no motorway
End rep 2 150 m before the roundabout and never take a slip road signed 'autopista / Ma-19' – bikes are not allowed on the motorway. Continue easy into Llucmajor on the Ma-6015 and the ring road.
- Ma-19A descent: stay easy
Never go full gas down the Ma-19A: spin easily for about 6 km and keep your speed under control. In autumn and winter pack arm warmers or a gilet for the descent.
km 52.3–57.8
Tips from our guides
- Ride efforts only on the open Presos (km 15.3–26.1) and the Ma-6015 (km 34.1–43.9); through Platja de Palma, S'Arenal, Cala Blava, Badia Blava and Llucmajor, stay easy. In the reps ride single file and hold a straight line – cars pass at 80–90 km/h.
- Never go full gas through the Cap Blanc bend, into a roundabout or down the Ma-19A. At the S'Estanyol junction stop completely and turn left only when both directions are clear. At Llucmajor stay on the Ma-6015 and the ring road: bikes are not allowed on the Ma-19 motorway.
- There is no shade and no water on the Marina plateau between Badia Blava (km 11.4) and Cas Busso (km 27.6). Leave with two full bottles and start at 8–9 am: the embat sea breeze builds from late morning and is strongest in the afternoon. Cas Busso is closed on Tuesdays – then your bottles must last to Llucmajor (km 45).
- Autumn and winter: in November and December it is dark by about 17:30–18:00, and low sun makes you harder to see on the long straights. Run a rear light all day and take a front light if you start early or may finish late; pack arm warmers or a gilet for the 6 km descent.
- No power meter? Pace on feel: comfortably hard, like a one-hour race – deep but controlled breathing, a few words at most. Heart rate takes 2–3 min to catch up, so don't chase it early. Don't know your FTP? The common estimate is 95 % of the average power from a recent 20-minute test. Before you leave, check saddle height and that you can hold the drops comfortably.
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