Extreme & training · start & finish Can Pastilla
WorldTour · 4× Coll de Sóller
- Hard
- 116 km
- 1,779 m
- ≈ 4½–5½ h
Map and elevation profile
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Train like a pro: 4× Coll de Sóller, over-unders and torque climbs
Summary:
A quality day for trained riders who know their FTP or heart-rate zones and want structure rather than volume. In the style of pro training-camp interval days, you climb the old Coll de Sóller road four times, alternating sides: two over-under reps just below and above threshold, for lactate clearance and answering attacks, and two low-cadence torque reps for climbing strength. From our Can Pastilla shop: 116 km, about 1,780 m of climbing and 4.5–5.5 hours of riding, 1.5–2 h of it in the reps. Safety first: turn only by riding round the two roundabouts, ride single file on the Ma-11 and treat every descent as recovery.
The route:
Km 0–32.5: From the shop, the Ma-19A Camí de Can Capó (km 2.7), the old road beside the motorway, and quiet lanes via Sa Cabaneta (km 12.6) lead to Santa Maria del Camí (km 20.6). The Ma-2020 rises gently to Bunyola's main square (km 29.8); a lane and about 1 km of the busy Ma-11 lead to the roundabout at the tunnel's south portal (km 32.5).
Km 32.5–45.4: Rep 1 climbs the old road, the Ma-11A, to the Coll de Sóller, 497 m (km 37.7). Descend the north side and the last 2.2 km of the Ma-11 to the roundabout at Sóller's southern entrance (km 45.4) and ride round it: never U-turn on the road or enter the tunnel (no bikes).
Km 45.4–58.4: Rep 2 climbs back to the col (km 53.1); its first 2.2 km share the Ma-11 with tunnel traffic, so ride single file. Descend south and circle the tunnel roundabout (km 58.4).
Km 58.4–79.0: Ride rep 3 to the col (km 63.6). Then descend the north side to the Sóller roundabout, ride round it and ride rep 4 from there (km 71.3) to the col (km 79.0).
Km 79.0–116.0: Then descend south, take the Bunyola exit at the roundabout (km 84.3) and spin home via Bunyola (km 87.0), Santa Maria (km 96.2), the Ma-13A through Marratxí (km 101.1) and the Camí de Can Pastilla (km 113.1) to the shop (km 116.0). All asphalt; the old road is narrow, shady and sometimes damp or gritty.
The workout
≈ 4.5–5.5 h · 116 km · 1,780 m · 4 × Coll de Sóller
Intensity profile: width = time, height = % FTP
- Warm-up75–80 minZ1–Z2≤ 75 % FTP≤ 83 % LTHRRPE 2–4km 0–32.5
20 min Z1, then Z2, keeping right near Palma. On the Ma-2020: 2 × 1 min at 100% FTP, 2 min easy between.
- Rep 1: over-unders16–23 minZ4–Z590–95 / 105–110 % FTP95–105 % LTHRRPE 7–8km 32.5–37.7
Continuous: 2 min at 90–95%, 1 min at 105–110%, 5–7 cycles, no coasting. Keep right on blind hairpins.
- Descents = recovery3 × 8–18 minZ1km 37.7–45.4 · 53.1–58.4 · 63.6–71.3
Eat and drink; no racing, keep right on blind hairpins. Turn only by riding round the roundabout, never U-turn; never enter the tunnel.
- Rep 2: torque28–40 minZ385–90 % FTP84–94 % LTHRRPE 6km 45.4–53.1
Seated: 8 min at 55–65 rpm, 2 min at 85–95, never below 50; knee pain means normal cadence. Single file on the Ma-11, start steadily.
- Rep 3: surges4–5 × (3 min + 30 s)Z4 + Z690–95 / 120–130 % FTP95–105 % LTHRRPE 7–9km 58.4–63.6
3 min at 90–95%, then 30 s out of the saddle at 120–130%, ignoring HR. Put the surges on straighter sections.
- Rep 4: torque-to-threshold28–40 minZ3–Z485–90 / 97–100 % FTP84–105 % LTHRRPE 6–8km 71.3–79.0
Single file on the Ma-11. To km 75.3: 60 rpm at 85–90%, then 90+ rpm at 97–100% to the col. Faded? All in Z3.
- Cool-down75–90 minZ1–Z2≤ 75 % FTP≤ 83 % LTHRRPE 2–3km 79.0–116.0
Descend south as recovery, take the Bunyola exit at the roundabout (km 84.3). More traffic near Palma: keep right, keep it easy.
Training segments on the route click to show on the map
- 2 × south: reps 1 & 3 2 × 5.2 km · over-unders · 90–130% FTPkm 32.5–37.7
- 2 × north: reps 2 & 4 2 × 7.7 km · low cadence · 85–100% FTPkm 45.4–53.1
60–90 g of carbohydrate per hour (more only with a trained gut) and 500–750 ml of fluid per hour; eat and drink on every descent. Carry two bottles, refill in Santa Maria or Bunyola and on the col, and eat a recovery meal within an hour of getting back.
Stop after rep 3 and return via the south side (about 100 km, 1,350 m); with knee problems, ride reps 2 and 4 at normal cadence. Stop at once if you feel chest pain, dizziness or unusual breathlessness.
Add a fifth rep on the south side at 85–90% FTP (+10 km, +260 m): descend to the tunnel roundabout, ride round it and climb again.
Pace by RPE and a stopwatch: on the unders you can speak in short sentences, on the overs only a few words. Heart rate lags a minute or more behind a surge, so use it only as a ceiling (upper Z3 in rep 2); if rep 3 is more than two minutes slower than rep 1, ride rep 4 in Z3 or skip it.
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
- Turn only at roundabouts
Turn only by riding all the way round the roundabouts at the south tunnel portal (km 32.5, 58.4) and at Sóller's southern entrance (km 45.4, 71.3); never U-turn on the climb or the descent. Never enter the Sóller tunnel: it is closed to bikes.
- Ma-11 at Sóller: tunnel traffic
The last 2.2 km down to the Sóller roundabout and the first 2.2 km of reps 2 and 4 (km 45.4–47.6 and 71.3–73.5) are on the Ma-11 with heavier tunnel traffic: ride single file, keep right and start the interval steadily. You also ride about 1 km of the busy Ma-11 to the south roundabout (km 32.5) and back from it (km 84.3).
km 43.2–47.6 - Descents are recovery, not racing
Treat all four descents as recovery, never as a race: keep right on the blind hairpins, where cars, motorbikes and groups also ride. Take a gilet and arm warmers – the col is almost 500 m high and the shaded bends are cool.
km 37.7–45.4 - Narrow old road Ma-11A
The old road is narrow and mostly shaded, with 25 hairpins on the south side and 30 on the north, and it can be damp or gritty. Go hard only uphill where you can see and be seen, and put surges on the straighter sections.
km 32.5–43.2 - Busy roads near Palma
The Ma-19A at the start (km 2.7) and the Ma-13A through Marratxí (from km 101.1) get busy towards Palma: keep right and stay easy in Z1–Z2. Never ride the Ma-19, Ma-13 or Ma-20 motorways – you only cross the Ma-20 and Ma-19, and the Ma-15 at a roundabout.
km 101.1–116 - Lights and daylight
Allow 5.5–6.5 hours including stops and, in autumn and winter, start early enough to be back well before dusk. Fit front and rear lights: the shaded hairpins are dim even in daylight and the last hour runs on busier roads near Palma.
- Water and heat
There is no reliable water on the climbs: set off with two full bottles and refill in Bunyola or on the col. In warm weather start early and drink 500–750 ml per hour with electrolytes.
Tips from our guides
- Safety first: go hard only on the climbs, where you can see and be seen. Keep right on blind hairpins, put the surges on the straighter sections and treat every descent as recovery, never as a race. Turn only by riding round the two roundabouts, ride single file on the Ma-11 and never enter the Sóller tunnel: it is closed to bikes.
- No power meter? Use RPE and a stopwatch. Heart rate lags a minute or more behind a surge, so ride the overs and surges by feel (unders: short sentences; overs: a few words) and use HR only as a ceiling – in rep 2 it should stay in upper Z3. If rep 3 is more than two minutes slower than rep 1, ride rep 4 in Z3 or skip it.
- Low cadence is optional. A 12-week study of highly trained veteran cyclists found no benefit from 40 rpm intervals at moderate intensity (the freely-chosen-cadence group improved more), and grinding big gears loads the knees. Stay above 50 rpm, keep the power moderate and switch to normal cadence at the first twinge. Have your saddle height and cleats set correctly before the ride.
- Allow 5.5–6.5 hours including stops. In autumn and winter, start early enough to be back well before dusk and fit front and rear lights: the shaded hairpins are dim even in daylight, and the last hour runs on busier roads near Palma.
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