SFR is the acronym of Strength Climbs Training: the training was developed by Aldo Sassi – together with Enrico Arcelli - in 1983 to prepare Francesco Moser for the ‘Hour record’. Used to improve ‘aerobic strength’ which trains cyclist to push using high gears. It’s a series-training (one or more minutes’ climb, to then recover for 2 – 4 minutes downhill; repeat the climb, and recover once again downhill, etc.)

The following indications have to be strictly followed for optimal execution:

• Choose an incline between 6% and 8%;
• Carry out your repetitions at a pace of 35 and 40 pedal-thrusts per minute, i.e. very low;
• During the training, use the highest possible gear (52 or 53 x 16 or 15 or 14 or 13…), as long as it allows you to carry out 35-40 pedal-thrusts per minute without the heart rate going beyond the medium threshold – if the heart rate goes above said threshold, use a lower gear (which won’t propel you along as much with each pedal-thrust);
• While improving your climbing performance, do not exert pressure through the arms on the handlebar with every single pedal-thrust.