Extreme & training · start & finish Can Pastilla
WorldTour · Sa Calobra queen stage
- Epic
- 184 km
- 2,961 m
- ≈ 6½–8 h
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Train like a WorldTour pro: the Sa Calobra queen day for durability
Summary:
A pro-style camp day for very fit riders who regularly ride 5+ hours with 2,500 m of climbing and know their FTP or heart-rate zones – not for beginners. Three different climb efforts – tempo on the old Coll de Sóller road, 2 × 20 min at threshold on Puig Major and a full-gas test up from Sa Calobra – are followed by late tempo on flat roads to train durability: power on tired legs. 184.2 km, about 2,960 m of climbing, 6.5–8 h of riding plus stops. On the narrow Sa Calobra road, descend slowly, start the test only on a clear road and turn round only in the car park.
The route:
Km 0–29.8: From the shop take the Ma-19A Camí de Can Capó (km 2.5; not the motorway beside it), then local roads via Sa Cabaneta (km 12.3) and Santa Maria del Camí (km 20.3) to Bunyola (km 29.8).
Km 29.8–37.1: After 1.2 km on the busy Ma-11, leave it at the tunnel roundabout (km 32.2) for the old Ma-11A: Block 1 runs to Coll de Sóller (km 37.1).
Km 37.1–61.7: After the hairpin descent, Block 2 starts at the Sóller bypass (km 46.6) and climbs the Ma-10 past Mirador de ses Barques (km 54.9) to the short Monnàber tunnel (km 61.7).
Km 61.7–82.3: Roll past Gorg Blau to the Sa Calobra turn (km 69.7), over Coll dels Reis (km 72.4) and carefully down to the harbour (km 82.3). Dead end: turn in the car-park area, never on the road.
Km 82.3–91.8: Block 3 climbs back to Coll dels Reis (km 91.8).
Km 91.8–127.7: From the junction (km 94.2) the Ma-10 takes you to Coll de sa Batalla (km 103.1) and over Coll de Femenia (km 109.3) down to Pollença.
Km 127.7–164.2: Block 4 starts on the Ma-2200 south of town (km 127.7) and follows the camí vell via Campanet (km 140.3) and Inca (km 148.6), then the Ma-13A through Binissalem (km 156.8).
Km 164.2–184.2: From Santa Maria (km 164.2) spin home: 184.2 km in all. Asphalt throughout; single file on the Ma-19A, Ma-11, Ma-10, Ma-2200 and Ma-13A.
The workout
≈ 6½–8 h · 184 km · 2,960 m · 4 blocks
Intensity profile: width = time, height = % FTP
- Warm-up≈ 70 minZ1–Z2≤ 75 % FTPHR Z2RPE 3–4km 0–32.2
20 min Z1, then Z2 at 90–95 rpm; before Bunyola 3 × 30 s at ~110%. Single file on the Ma-19A and Ma-11.
- Block 1 – tempo15–22 minZ385–90 % FTPHR Z3RPE 6km 32.2–37.1
Seated, steady rhythm in upper HR Z3 to Coll de Sóller. Descend the hairpins easily; eat and drink only on the straighter lower section.
- Block 2 – threshold2 × 20 minZ492–100 % FTPHR Z4RPE 7–8km 46.6–61.7
20 min at 92–95% (RPE 7), 5 min Z2, 20 min at 97–100% (RPE 8), then Z2 to the Monnàber tunnel – lights on.
- Descent to Sa CalobraZ1–Z2≤ 75 % FTPHR Z1–Z2km 61.7–82.3
Arm warmers on at the top; descend slowly with no effort, turn only in the car park, refill bottles, gel 10 min before Block 3.
- Block 3 – climb test35–50 minZ4–Z593–106 % FTPHR Z4–Z5RPE 8–10km 82.3–91.8
Start only with a clear road: 3 km at 93–97%, to km 7 at 95–100%, then all-out. Stop at once with chest pain or dizziness.
- Easy to PollençaZ1–Z2≤ 75 % FTPHR Z1–Z2km 91.8–127.7
Easy via Coll de sa Batalla (km 103.1) and Coll de Femenia (km 109.3); no effort on the descent to Pollença. Keep eating, refill bottles.
- Block 4 – late tempo3 × 15 minZ380–85 % FTPHR Z3RPE 5–6km 127.7–164.2
90–95 rpm, on open stretches only; recover 5–10 min in Z2 through Campanet, Inca and Binissalem. Skip a rep where traffic makes it unsafe.
- Cool-down≈ 45 minZ1–Z2≤ 75 % FTPHR Z1–Z2km 164.2–184.2
Easy spin home from Santa Maria, single file on the Ma-13A. Within 60 min have a recovery drink and a carbohydrate + protein meal.
Training segments on the route click to show on the map
- Block 1 – Coll de Sóller 4.9 km · tempo 85–90% FTPkm 32.2–37.1
- Block 2 – Puig Major 15.1 km · 2 × 20 min · 92–100% FTPkm 46.6–61.7
- Block 3 – Sa Calobra test 9.5 km · 93–100% FTP, all-out finishkm 82.3–91.8
- Block 4 – late tempo 36.5 km · 3 × 15 min · 80–85% FTPkm 127.7–164.2
From minute 30 take 60–90 g of carbohydrate per hour, something every 20 min (450–650 g for the day), plus 500–750 ml/h with electrolytes and a gel 10 min before Block 3. Leave Bunyola with two full bottles and refill at Sa Calobra (km 82.3), Coll de sa Batalla (km 103.1) and in Pollença; the pros' 90–120 g/h needs a trained gut.
Ride Block 1 in Z2, Block 2 as 2 × 12 min, Block 3 at tempo (Z3) and Block 4 as 2 × 10 min.
Ride Block 4 as 4 × 12 min at 83–88% FTP.
Pace by heart rate and RPE: HR lags 1–2 min at the start of each rep, so go by feel first – at tempo you can still speak in short sentences, at threshold only a few words. Late in the day HR drifts up in the heat or stays low when you are tired, so in Block 4 trust RPE and cadence.
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
- Ma-11: exit before tunnel
Ride the 1.2 km on the busy Ma-11 in single file and leave it at the tunnel roundabout (km 32.2) for the old Ma-11A. The Sóller road tunnel is closed to bikes – never ride into it, and never onto the Ma-19, Ma-13 or Ma-20 motorways either.
km 31–32.2 - Hairpin descent to Sóller
Put on a gilet at Coll de Sóller and descend the hairpins with no effort. Eat and drink only on the straighter lower section, never in the bends.
km 37.1–46.6 - Lights in Ma-10 tunnels
Switch on front and rear lights in the short Monnàber (km 61.7) and Serra de Turixant tunnels before the Sa Calobra turn. Carry them all day: sunset is around 19:30 in early October and around 18:00 after the clocks go back on 25 October.
km 61.7–69.7 - Cold summit, scarce water
At about 850 m it is often about 5 °C cooler and windier than in Palma – put on a gilet and arm warmers before the descent. Water is scarce between Sóller (km 46.6) and Sa Calobra (km 82.3), so leave Bunyola with two full bottles and drink 500–750 ml/h, more in the heat.
km 46.6–82.3 - Narrow Sa Calobra descent
The Ma-2141 is narrow, with 26 hairpins and the 270° Nus de sa Corbata loop about 500 m below Coll dels Reis, and coaches and hire cars use it, especially from late morning – start the day by 8:00. Check your brakes before the descent, go down slowly and make no efforts on the way down.
km 72.4–82.3 - Turn only in car park
Sa Calobra (km 82.3) is a dead end: turn round only in the car-park area, never on the road. Start the climb test only with a clear road ahead and abandon it if a coach blocks a bend.
- Ease off in villages
Ride single file on the Ma-2200 and the busier Ma-13A (not the Ma-13 motorway). Ride Campanet, Inca and Binissalem easy in Z2, never hard through villages, and skip a rep wherever traffic makes the effort unsafe.
km 127.7–164.2
Tips from our guides
- The Sa Calobra road is narrow and full of tight hairpins, and coaches and hire cars use it, especially from late morning. Descend slowly, never go hard on descents or through villages, start the climb test only with a clear road ahead and abandon it if a coach blocks a bend. Turn round only in the car-park area, and ride single file on the Ma-19A, Ma-11, Ma-10 and Ma-13A.
- Start at first light and by 8:00 at the latest (sunrise is around 7:45 in early October) – with stops the day can last up to 9 hours. Sunset is around 19:30 in early October and around 18:00 after the clocks go back on 25 October. Carry front and rear lights; you also need them in the short Ma-10 tunnels.
- Sa Calobra has ramps of up to 11% according to Climbfinder, so compact gearing (e.g. 34 × 30 or 34 × 32) makes it and Puig Major much easier to pace. Bring your own pedals, shoes and head unit, and check your brakes before the long descents.
- No power meter? Pace by heart rate and RPE: heart rate lags 1–2 minutes behind at the start of each rep, so use feel first. At tempo you can still speak in short sentences, at threshold only a few words. Late in a long day heart rate becomes unreliable (it drifts up in the heat or stays low when you are tired) – in Block 4 trust RPE and cadence.
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