“A well-structured hill interval plan is about more than just strength—it’s about rhythm, resilience, and learning to suffer just enough to grow without burning out.”
What Are Cycling Hill Intervals?
Hill intervals are targeted workouts that challenge your aerobic and anaerobic systems by simulating sustained climbing conditions. These sessions improve maximum sustainable power (MSP) and help manage repeated pace changes caused by shifting gradients or attacks.
Why They Work
Interval training enhances VO₂ max and increases lactate threshold, both of which are critical for sustained climbing performance. Research shows that high-intensity intervals stimulate mitochondrial growth, improving the muscles’ ability to use oxygen efficiently (PubMed).
Key Points:
- Intensity: 95–100% of FTP (Functional Threshold Power)
- Focus: Aerobic endurance, lactate threshold, and pace control
- Application: Road, MTB, and indoor smart trainer workouts
Sample Workout
| Interval Duration | Repetitions | Intensity | Recovery |
|---|---|---|---|
| 8 minutes | 3–4 sets | 95–100% FTP | 4 min easy spin |
| 12 minutes | (Advanced) | 95–100% FTP | 6 min easy spin |
What Is FTP?
Functional Threshold Power (FTP) is the maximum average power you can hold for one hour. If you don’t use a power meter, use perceived exertion or heart rate as a guide—hard, but sustainable.
Under-Over Hill Intervals
These workouts simulate real-world climbing scenarios where pace varies due to terrain or group dynamics. Alternating between threshold and over-threshold power teaches the body to buffer and clear lactate under stress.
Workout Breakdown:
- Terrain: 4–7% gradient (road or indoor)
- Cadence: 85–90 RPM
Execution:
- 45 seconds @ threshold
- 30 seconds @ above threshold (max effort)
- Repeat for 8–12 minutes per climb
- Recovery: Half of interval duration
This workout is especially beneficial for cycling intervals for hill climbing MTB where you’re frequently dealing with surges and technical bursts of effort.
Low Cadence Strength Intervals
Low cadence intervals focus on muscular strength and torque development—key factors for improving your power-to-weight ratio on climbs. These are particularly effective in the off-season or during base training.
How to Perform:
- Warm-up: 10–15 mins
- Main set: 5 x 4 minutes at 75–85% FTP, cadence 50–60 RPM
- Recovery: 1–2 minutes between sets
- Weekly Progression: Increase to 10–12 minute efforts
Use a moderate gradient outdoors or simulate a climb indoors by elevating the front wheel. This session is great for indoor cycling hill workouts and building strength without relying on high heart rate zones.
Want to go deeper with targeted strength workouts for climbing? Check out our Cycling Climbing Training Plan—perfect for building torque and muscular endurance on steep gradients.
MTB Tip: On uneven trail climbs, your cadence and line choice matter as much as power. Use low-cadence intervals on gravel or singletrack to simulate the torque needed for technical ascents. Stand when needed to clear obstacles, but stay seated on loose climbs to maintain traction.
For additional strategies on simulating hill training, refer to this comprehensive guide on key workouts for hill training by TrainingPeaks.
Weekly Hill Interval Progression
| Week | Workout Type | Total Work Time |
|---|---|---|
| 1 | 3 x 8-min threshold climbs | 24 minutes |
| 2 | 3 x 10-min threshold climbs + 2 under/over | 40 minutes |
| 3 | 3 x 12-min threshold climbs | 36 minutes |
| 4 | 2 x 8-min + 2 low cadence sets | 32 minutes |
Recovery and Rest Between Sessions
Hill intervals place a high demand on both muscular and cardiovascular systems. Ensure you schedule at least one low-intensity or rest day after intense climbing sessions.
Recovery Guidelines:
- Zone 1–2 easy spinning for 30–60 minutes
- Adequate sleep and post-workout nutrition
- Stretching or mobility work to prevent stiffness
“It’s the recovery between sessions where your body adapts. Skipping rest days won’t make you stronger—smart training does.”
Exercises to Improve Cycling Hill Climbing
Adding off-the-bike strength work and trainer-specific drills can accelerate your progress:
- Core Strength Training – Try planks, bird dogs, and side bridges to build stability that translates to smoother climbing.
- Single-Leg Drills – Focuses on pedaling efficiency and muscle balance, ideal for indoor sessions.
- Seated Hill Repeats – Build muscular endurance by staying seated and grinding out moderate climbs.
- Standing Starts – Start from a near stop in a big gear to build explosive torque and simulate real-world steep hill demands.
These exercises are great additions whether you’re using a road bike, mountain bike, or doing indoor cycling hill workouts.
Bonus Tips for Beginners
If you’re just starting out with hill climbing, don’t be discouraged by steep gradients or slower speeds. Everyone starts somewhere, and climbing is a skill that improves with consistency and technique. The goal isn’t just to get to the top—it’s to get there efficiently, without burning all your energy early.
Focus on Fundamentals First
Start by learning to pace your climbs. This means riding at a steady effort, not sprinting at the base and fading halfway up. Using a cadence of 80–90 RPM on moderate climbs helps maintain momentum while conserving energy.
Shifting gears early is also key. Downshift before you feel the resistance ramp up, not during. Smooth shifting allows you to keep a fluid cadence and avoid unnecessary muscular strain.
And remember—cycling hill climbing for beginners is less about raw power and more about developing balance, breathing, and rhythm on the bike.
For a more complete strength routine that supports climbing, see our guide on Combining Cycling and Weight Training.
Final Thoughts
o become a better climber, you need structured workouts that build strength, power, and fatigue resistance. Whether you’re tackling climbs on your road bike, racing XC MTB, or grinding indoors on Zwift, these cycling intervals for hill climbing are effective and scalable for all levels.
Want a personalized climbing-focused training plan? Get in touch with our coaching team and we’ll build a plan tailored to your goals and terrain.
