Climbing
Seated Hill Practice 4 x 4 min
4 × (4 min at 80-87% FTP, 4 min easy spin)
Climbing Workouts for Cyclists
Climbing workouts for indoor trainers and real hills, with seated and standing repeats, low-cadence efforts and long climb simulations.
Workouts
8 workouts
Climbing
Low-Cadence Torque Intervals 4 x 3 min
4 × (3 min at 65-75% FTP, 3 min easy spin)
Climbing
Seated Climbing Repeats 5 x 5 min
3 min at 80-85% FTP, 5 × (5 min at 95-100% FTP, 4 min easy spin)
Climbing
Standing Climbing Repeats 6 x 3 min
1 min at 80-85% FTP, 2 min easy spin, 6 × (3 min at 86-92% FTP, 2 min easy spin)
Climbing
Low-Cadence Sweet Spot Climbs 3 x 12 min
3 min at 80-85% FTP, 3 × (12 min at 88-92% FTP, 5 min easy spin)
Climbing
45 min Long Climb Simulation
15 min at 76-82% FTP, 15 min at 80-85% FTP, 10 min at 86-90% FTP, 5 min at 88-92% FTP
Climbing
60 min Mountain Pass Simulation with Hairpin Surges
3 min at 80-85% FTP, 10 × (5:30 min at 82-88% FTP, 30 s at 106-115% FTP)
Climbing
3 Hour Climbing Ride with 4 x 15 min Climbs
25 min at 62-72% FTP, 4 × (15 min at 85-90% FTP, 15 min easy spin)
Climbing Workouts
Climbing well is a mix of sustained power, pacing and technique. The power comes from the same work as on the flat, especially tempo, sweet spot and threshold. What climbing adds is the ability to apply that power at a lower cadence, to switch between seated and standing without losing rhythm, and to pace a long climb so the top is not a struggle.
The workouts in this category train those skills. Seated repeats build steady climbing power at threshold. Standing efforts build stamina out of the saddle. Low-cadence work at moderate power practices applying force smoothly when the gearing runs out. Long climb simulations rehearse the pacing of a mountain pass, including the surges out of hairpins and the steeper sections near the summit.
All sessions work on a smart trainer as well as on real climbs. Indoors, raising the trainer slope or using resistance mode lowers the flywheel speed and makes the effort feel closer to a hill. Outdoors, choose climbs with a steady gradient of four to eight percent and a length that matches the workout. Climbing work fits into late base and the build phase, once or twice a week, with easy days in between. Riders with knee problems should approach low-cadence work carefully.
To pick a workout, beginners start with short seated climbs and simple low-cadence efforts. Intermediate riders add standing repeats and longer climbs. Advanced riders ride long simulations and outdoor rides with several big climbs.
Questions about Climbing Workouts
Can I train for climbing on an indoor trainer?
Yes. Climbing power is largely sustained power, which a trainer builds well. Use slope or resistance mode, or a slightly harder gear, so the flywheel turns slower and the effort feels closer to a hill. Practice standing on the trainer too, at a lower cadence and with a firm gear. A rocker plate helps, but it is not required.
Is low-cadence training good for climbing?
Low-cadence efforts at moderate power help you practice applying force smoothly when the gradient forces the cadence down. Whether they build strength like gym work is debated, so treat them as a climbing skill rather than a replacement for strength training. Start at 55 to 60 rpm with modest power, warm up well and stop at the first sign of knee pain.
Should I climb seated or standing?
Both have a place. Seated climbing is usually more economical on long, steady gradients. Standing helps on steep ramps, out of hairpins and to relieve the seated muscles now and then. Many riders climb seated for long stretches and stand for short ones. Training both makes the switch smoother and keeps the power steady when you change position.