Rosa Klöser breaks down exactly how she's become one of gravel's most dominant racers—and it's not about copying road training plans or just riding longer and harder. From polarized training blocks focused on VO2 max and fatmax intervals, to altitude protocols and heat adaptation, she reveals the specific systems she uses to prepare for vastly different courses, plus how nutrition, pacing, and technical bike handling give her the edge when it matters most.
Key Takeaways
- Structure training in 2-week VO2 max blocks (alternating 8-minute threshold efforts with 4x20-second intervals) followed by volume blocks, rather than constant high intensity—gravel demands fatmax capacity more than raw power
- Live at 1,900m altitude and train intervals at lower elevation (1,300m) to maximize stimulus; benefits peak 2-3 days post-altitude, and heat training on the bike can extend those gains another 3-4 weeks
- Use lactate testing to set interval zones rather than FTP tests, then adjust incrementally—Rosa's 4x8-minute sessions sit around 320-325W (106% FTP range) based on actual lactate inflection points
- Race in blocks of 6-8 events close together (4-6 weeks) with full training load between races, then take 3-4 weeks back to structured training; perform best when arriving with slight fatigue, not at zero TSB
- Maximize tire volume (45mm+) and trust in your bike handling first—technical skill and confidence on descents will save far more time than dropping watts, especially on gnarly terrain like Unbound or Rift
- Nutrition strategy must be battle-tested in training; for 7-10 hour efforts like Rift, dial in the highest carb intake you can absorb, then add 10-20g more—gravel's constant resistance means zero true recovery time
Expert Quotes
"I really like the 8-minute intervals because you go really really fast. But especially as a gravel athlete, it's this very uncomfortable pace but that you can know that you can do for multiple minutes. It's like a slow death kind of interval. — Rosa Klöser"
"I think that is also something in my mindset that changed a lot for me this year. I dared to race. I'm quite known to be quite an active or aggressive racer. — Rosa Klöser"
"If you can descend the descent 45 seconds faster because you dare braking like 2 seconds later in every corner, it will help you a lot more than adding watts. Choose a higher volume tire that allows you to gain trust with the bike. — Rosa Klöser"