The best examples of hill climbing drills for cycling: 3 examples that actually work

3 real examples of hill climbing drills for cycling

Let’s start with the three core workouts. These are the best examples of hill climbing drills for cycling: 3 examples that cover the main skills you need: strength, pacing, and repeatability.

Example 1: Short power repeats on a steep hill

Think of this as your “hill sprints with purpose” session. Among the best examples of hill climbing drills for cycling, short, hard repeats build leg strength, anaerobic power, and confidence when the road suddenly kicks up.

How it works in practice
Find a hill that’s 30–60 seconds long at hard effort, with a gradient around 6–10%. You should be able to roll down easily to recover.

Warm up with 10–15 minutes of easy spinning, then:

• Ride up the hill at about 8–9 out of 10 effort (or around 120–140% of your functional threshold power if you train with a power meter).
• Stay seated for half the hill, then stand for the final 10–15 seconds.
• Turn around and spin very easy back down for 2–3 minutes of recovery.

Start with 4–6 repeats. More experienced riders can build up to 8–10 repeats, splitting them into two sets with a slightly longer break in between.

Why it works
This drill targets your ability to surge over steep ramps, close gaps, and respond to attacks in group rides. It’s a real example of how to simulate those “oh no, it just got steep” moments in a controlled way.

Beginner tweak
If you’re new to hills, shorten the effort to 20–30 seconds and keep it closer to 7–8 out of 10. Focus on smooth pedaling and stable upper body rather than all-out effort.

Example 2: Steady tempo climbs for pacing and endurance

If short sprints are one side of the coin, steady climbs are the other. This is a classic example of hill climbing drills for cycling that teaches you how to settle in, find a rhythm, and avoid blowing up halfway up the hill.

How it works in practice
Find a longer hill that takes 8–15 minutes to climb at a moderate-hard effort. The gradient doesn’t have to be brutal; 3–6% is perfect.

After a 10–15 minute warm-up:

• Ride the climb at about 6–7 out of 10 effort (roughly 80–90% of FTP if you use power, or high Zone 3 / low Zone 4 in a heart-rate based plan).
• Focus on steady cadence (75–90 rpm), relaxed shoulders, and smooth breathing.

Spin easy back down or loop around for 5–8 minutes of recovery, then repeat. Start with 2 climbs. As your fitness grows, you can progress to 3–4 climbs.

Why it works
This is one of the best examples of hill climbing drills for cycling because it mimics long, sustained efforts like mountain passes or extended rollers. You’re training your aerobic system, muscular endurance, and pacing judgment all at once.

Beginner tweak
Break the hill into 2–3 smaller “chunks.” Ride 3–4 minutes at tempo, then back off to easy for 1–2 minutes, then repeat until you reach the top. Over a few weeks, shorten the easy sections until you can ride the full hill at a steady tempo.

Example 3: Over-under hill intervals for race-day realism

Over-under intervals are a favorite in modern training plans because they imitate real-world riding: you go a bit over your sustainable pace, then a bit under, without fully recovering. As an example of hill climbing drills for cycling, this one’s perfect if you want to hang with fast groups or prepare for hilly races.

How it works in practice
Choose a hill or rolling stretch that lets you ride continuously for 10–20 minutes.

After warming up:

• Ride 1 minute slightly above your “hard but sustainable” pace (about 8 out of 10 effort, or 100–110% of FTP).
• Immediately follow with 2 minutes just below that pace (about 6–7 out of 10, or 85–95% of FTP).
• Repeat this 3-minute cycle for 9–15 minutes total.

Spin easy for 8–10 minutes, then repeat the set once more if you’re experienced.

Why it works
This is one of the best examples of hill climbing drills for cycling because it trains your body to clear lactate and recover while still working hard. That’s exactly what happens when the group surges on a climb, then eases slightly without fully backing off.

Beginner tweak
Shorten the set to 6–9 minutes and aim for 30 seconds over / 2.5 minutes under. Keep both efforts comfortable-hard, not all-out.

More examples of hill climbing drills for cycling you can rotate in

The three workouts above are the core of this guide, but you’ll progress faster if you have more than three tools in your toolbox. Here are additional examples of hill climbing drills for cycling that you can sprinkle into your weekly rides.

Low-cadence strength climbs

This drill is like weight lifting on the bike. Instead of more weight, you use a harder gear and lower cadence.

On a moderate hill (4–6%):

• Shift into a gear that lets you pedal at 55–65 rpm.
• Ride 5–8 minutes at 6–7 out of 10 effort, staying seated the whole time.
• Rest 5 minutes, then repeat 2–3 times.

This is a real example of how to build climbing-specific strength without going to the gym. Keep your core tight and avoid rocking your upper body.

Standing-only climbs

Standing is a different skill than seated climbing. It changes muscle recruitment, bike handling, and even how you breathe.

Pick a 1–3 minute hill and:

• Climb entirely out of the saddle at about 7 out of 10 effort.
• Focus on light hands, driving through the pedals, and keeping the bike moving in a small, controlled side-to-side arc.

Do 3–5 of these, spinning easy down between efforts. This is a good example of a drill to practice for short, punchy climbs or when you need to stretch your back and change positions on longer ascents.

Progressive hill climbs (negative split)

This one teaches pacing and mental discipline.

On a 10–15 minute hill:

• Ride the first third at 6 out of 10 effort.
• Ride the middle third at 7 out of 10.
• Finish the final third at 8 out of 10.

Your goal is to feel stronger at the top than at the bottom, not the other way around. Among the best examples of hill climbing drills for cycling, this is the one that most directly teaches you not to start too hot.

“Sweet spot” hill repeats

In 2024–2025, many training plans emphasize “sweet spot” work: just below threshold, where you get a lot of benefit without as much fatigue.

On a 6–10 minute hill:

• Ride at about 7–8 out of 10 effort (roughly 88–94% of FTP if you track power).
• Recover for about half the length of the effort.

Do 3–5 repeats. These examples of hill climbing drills for cycling fit perfectly into busy schedules because they give a lot of fitness return in a short session.

How to organize these hill climbing drill examples into your week

You don’t need to do every drill every week. In fact, that’s a great way to end up tired and frustrated. Instead, think of these examples of hill climbing drills for cycling as ingredients you can mix and match.

A simple 1-week structure for a rider who trains 3–4 days:

• One day with short power repeats (Example 1) or standing-only climbs.
• One day with tempo or sweet spot climbs (Example 2 or sweet spot repeats).
• One day with over-under intervals (Example 3) every other week, or progressive climbs when you want a slightly easier week.

Fill the rest of your time with easy rides on flatter terrain to recover and build general endurance. Research on endurance training (for example, from the U.S. National Library of Medicine at NIH.gov) supports a mix of mostly easier riding with a smaller amount of harder, structured work—often called a polarized or pyramidal approach.

If you’re new to structured training, start with one hard hill day per week and gradually add a second as your body adapts.

Modern trends: power meters, heart rate, and perceived effort

In 2024–2025, more riders than ever are using power meters and heart-rate monitors to guide their hill climbing drills. But you don’t need fancy gear to use these examples of hill climbing drills for cycling effectively.

Power-based riders can anchor efforts to zones around FTP, which is supported by decades of exercise physiology research. If you’re curious about how intensity affects long-term health and performance, organizations like the National Institutes of Health host a large body of endurance training studies.

Heart-rate based riders can aim for zones based on a lab test or a field estimate of max heart rate. Just remember heart rate lags behind effort, especially on short hills.

No tech? Use RPE (Rate of Perceived Exertion).
A simple 1–10 scale works:

• 4–5: All-day pace (easy endurance)
• 6–7: Tempo / sweet spot (Example 2, sweet spot repeats)
• 8: Hard but sustainable for several minutes (over segments in Example 3)
• 9–10: Very hard, short efforts (Example 1)

The Mayo Clinic and similar organizations (see Mayo Clinic’s exercise intensity guide) often recommend RPE as a simple, effective way to monitor how hard you’re working if you don’t have gadgets.

Technique tips that make every hill drill more effective

No matter which of these examples of hill climbing drills for cycling you choose, a few technique habits will make every session more productive—and more comfortable.

Gear selection and cadence
Use your gears to keep a reasonably steady cadence. Many riders do well between 70–90 rpm on climbs. If your cadence drops below 60 and you’re grinding, shift to an easier gear if you have one. If you’re spinning wildly and bouncing in the saddle, shift harder.

Body position

• Keep a neutral spine and relaxed shoulders.
• Slide slightly back on the saddle for more leverage when seated.
• When standing, keep your weight centered over the bottom bracket, not hanging on the bars.

Breathing
Try a steady in-through-the-nose, out-through-the-mouth rhythm on moderate efforts. On harder drills (like Example 1 and the “over” parts of Example 3), focus on deep belly breaths instead of shallow chest breathing.

Pacing mindset
On any longer hill, ask yourself in the first minute: “Can I hold this for the full climb?” If the honest answer is no, back off slightly. This single question can turn every climb into a pacing lesson.

For general heart and lung health, organizations like the CDC recommend regular moderate to vigorous activity, and hill climbing fits that perfectly—as long as you respect your own limits and progress gradually.

Safety and recovery: don’t let hills break you

Hills are fantastic for fitness, but they’re also demanding. To keep these examples of hill climbing drills for cycling working for you instead of against you:

• Add volume slowly. Increase either the number of repeats or the length of each effort, but not both at once.
• Watch for signs of overtraining: poor sleep, lingering soreness, irritability, or a sudden drop in performance. The Mayo Clinic and similar resources emphasize listening to these signals and backing off when needed.
• Fuel and hydrate. Bring water and some carbs (like a bar or chews) for any ride over an hour, especially in warm weather.
• Include at least one very easy day after a hard hill session.

If you have any cardiovascular or respiratory conditions or you’re returning after a long break, talk with a healthcare professional before jumping into aggressive hill drills. Sites like MedlinePlus (from the U.S. National Library of Medicine) offer good general guidance on safe exercise progression.

FAQs about examples of hill climbing drills for cycling

What are some good examples of hill climbing drills for beginners?
Great beginner-friendly examples include shorter tempo climbs (3–5 minutes at 6–7 out of 10 effort), low-cadence strength climbs at moderate intensity, and progressive climbs where you start easy and finish a bit harder. These are the gentler examples of hill climbing drills for cycling: 3 examples you might start with before adding sprints or over-unders.

Can you give an example of a weekly hill climbing plan using these drills?
Yes. For a rider training three days a week: one day with short power repeats on a steep hill, one day with steady tempo climbs, and one day with sweet spot or progressive climbs. Rotate in over-under intervals every other week. That gives you real examples of hard, moderate, and mixed-intensity sessions without overwhelming your body.

How often should I do these examples of hill climbing drills for cycling?
Most recreational riders do well with 1–2 structured hill sessions per week. More advanced or competitive riders might handle 2–3, as long as they balance them with easier rides and adequate recovery.

Do I need a power meter to use these hill climbing drill examples?
No. Every example of a hill climbing drill in this guide can be done by feel (RPE) or with heart rate. Power just adds more precision. If you can honestly rate your effort on a 1–10 scale, you can get a lot out of these workouts.

Are indoor trainers useful for practicing hill climbing drills?
Yes. Many riders in 2024–2025 use smart trainers to simulate climbs by increasing resistance. You can replicate most of these examples of hill climbing drills for cycling indoors by setting resistance and using low cadence for strength, or structured intervals for over-unders and tempo work. Just remember to stand occasionally to mimic real climbing and give your back a break.

If you pick even two of these workouts and repeat them consistently for a few weeks, you’ll feel the difference: steadier breathing, stronger legs, and maybe even a little excitement instead of dread when you see a hill on the horizon.