How to train for The Rift
The Rift takes riders through the dark lava fields and tectonic continental divide of the southern highlands of Iceland around the Hekla volcano.
Entries: Entries usually open in December for the volcanic gravel challenge.
What The Rift demands
Deep volcanic sand, glacial river crossings, harsh Icelandic winds and sudden temperature drops demand great tenacity and warm gear.
Your preparation roadmap
18 weeks recommendedWinter on the trainer
Train continuous resistance to handle draggy volcanic sand, river crossings and rough highlands.
3x20 min at sweet spot power (88 to 92% FTP) with steady high torque.
4 to 5 hours outdoor endurance ride in cold or exposed conditions.
6x2 min at 110% FTP with 2 min recovery.
2x30 min at 85% FTP maintaining aero drops position.
Routes (approximate, recent editions)
- 200 km — about 2,000 m climbing through the volcanic highlands
- 100 km — about 1,000 m climbing
Key climbs & sectors
- Icelandic Highlands
Frequently asked questions
How hard is The Rift?
Deep volcanic sand, glacial river crossings, harsh Icelandic winds and sudden temperature drops demand great tenacity and warm gear.
How many weeks do I need to train for The Rift?
We recommend 18 weeks of structured training to build a durable aerobic base, sustained climbing or gravel power, and event-specific stamina.
Can I prepare for The Rift indoors on a trainer?
Train continuous resistance to handle draggy volcanic sand, river crossings and rough highlands. High-quality interval workouts and threshold blocks are often more time-efficient on an indoor trainer.
What are the key climbs and sectors of The Rift?
Icelandic Highlands. Official routes can vary across editions — always verify current course details on the official website.
When do entries open for The Rift?
Entries usually open in December for the volcanic gravel challenge. Consult the official site at https://www.therift.bike for entry details and registration openings.
Build your The Rift plan
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TrainCraft is not affiliated with The Rift. Route figures and elevations are approximate and based on recent editions. Always verify current routes, dates and entry regulations on the official The Rift website.