Hill Repeats — Threshold
65 min · 49-59 TSS · IF 0.70 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Find a 3-5 minute climb and ride it at threshold. Climbing adds resistance naturally - a simple, effective way to build power outdoors.
Climbing at 90-100% FTP recruits more muscle mass and applies steady natural resistance, making each rep a potent threshold stimulus. Repeated 4-minute efforts build sustainable climbing effort and aerobic strength together. A build-phase staple, especially when your goal events involve hills.
How to ride it
Indoor / trainer
Warm up 15min. Find a 3-5min climb. Ride it at 90-100% FTP, seated. Recover on the descent. Repeat 4-5 times. Cool down 10min.
Outside
Find a climb that takes 3-5 minutes at a steady gradient. Ride it at 90-100% FTP, seated and controlled - legs working, breathing deep - then recover fully on the descent and repeat.
Workout structure (65 min)
- Warm-up 15m 55% 5x - Climb 4m 95% - Descent 4m 55% - Cool-down 10m 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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3x10 Threshold
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4x8 Threshold
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Over-Unders
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Criss-Cross
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Alternating between sweet spot and threshold keeps the effort variable and engages your body's ability to respond to changes - simulating real-world riding.
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