Short Hill Repeats
65 min · 44-54 TSS · IF 0.67 · 105-120% FTP · Zone 5+ (VO2max)
What this workout does
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
Ninety-second climbs at 110-120% FTP tax anaerobic capacity while dragging oxygen uptake near its maximum by the top. The gradient adds a strength element flat roads cannot match, recruiting more muscle per pedal stroke. Useful in a build phase to sharpen the punch you need on steep terrain and in race surges.
How to ride it
Indoor / trainer
Warm up 20min. 6 climbs of 90s at 110-120% FTP with 3min 30s to descend and recover. Cool down 15min.
Outside
Find a steep climb that takes 1-2min. Attack it at 110-120% FTP, seated or standing - legs loaded, breathing ragged at the top - then roll back down easy and regroup before going again.
Workout structure (65 min)
- Warm-up 20m 55% 6x - Climb 1m 30s 115% - Descent 3m 30s 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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