Cycling Workouts to Improve Your Climbing
Climbing well is sustained effort plus torque. These workouts build both: hill repeats at threshold and VO2max develop the sustained side, while low-cadence big-gear work builds the muscular strength that keeps you seated and steady when the road tilts up. Many are designed to be ridden on a real climb — check the Outside instructions on each.
Hilly Endurance
75-122 min · 59-72 TSS
Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
Torque Blocks
56-90 min · 47-57 TSS
Seated low-cadence work at 65-75% FTP. Turning a bigger gear at 60-70 RPM loads the muscles more per pedal stroke, building cycling-specific strength without high intensity.
Seated Kickers
75-120 min · 60-73 TSS
A rolling-terrain ride where every short hill is taken seated and held inside Zone 2. Riding kickers without surging builds control, patience, and climbing economy.
Climbing Tempo
45-90 min · 44-54 TSS
Find a long, gradual climb and ride it at tempo. Climbing at tempo builds specific fitness for sustained efforts on the road.
Big Gear Tempo
51-80 min · 46-56 TSS
Seated low-cadence tempo that builds strength-endurance. Turning a bigger gear at 70-75 RPM loads the muscles more with every pedal stroke while the breathing stays controlled.
Hill Repeats — Threshold
57-81 min · 49-59 TSS
Find a 3-5 minute climb and ride it at threshold. Climbing adds resistance naturally - a simple, effective way to build power outdoors.
Crisp Sixes
56-74 min · 65-80 TSS
Short, punchy reps just above threshold. Six minutes is long enough to stress your engine at 100-105% FTP but short enough to stay crisp and controlled on every rep.
Long Climb Threshold
50-75 min · 50-60 TSS
One long climb, ridden at a strong, steady threshold effort. Sustained climbing builds aerobic strength and threshold together - no traffic, no coasting, just you and the gradient.
Switchback Surges
55-68 min · 46-56 TSS
Steady climbing broken by 15-second pushes, just like driving out of hairpins. Trains the surge-and-settle rhythm real climbs demand - hard kick, then straight back to work.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
VO2max Hill Repeats
62-85 min · 63-76 TSS
Find a 3-5 minute climb and ride it at maximum sustainable effort. Climbing at VO2max is the most effective outdoor interval training.
Kicker Sprints
56-78 min · 36-44 TSS
Short all-out sprints up a steep kicker. The gradient loads your muscles harder than any flat sprint - 8-10 seconds of pure force production.
Steep Ramp Repeats
68-90 min · 59-72 TSS
Three-minute repeats on a steep climb at VO2max effort. The gradient forces constant pressure on the pedals - no coasting, no hiding - so every rep counts.
Shrinking Climbs
68-95 min · 66-81 TSS
Climb repeats that get shorter and harder: 3 minutes strong, 2 minutes harder, 1 minute nearly flat out. Teaches you to empty the tank in stages - exactly how decisive climbs are raced.
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