Hill Repeat Cycling Workouts

Structured climbing intervals with low cadence and high power targets. AI-generated for your fitness level.

Generate a Hill Repeat Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

6x3 Hill Repeats

55 min
warmup (55-75% FTP)6× 3min 106-120% FTP / 3min reccooldown (40-55% FTP)

Zone Distribution

Z1 49%Z2 18%Z5 33%

Six 3-minute hill efforts at Zone 5 with a low cadence of 60-70 rpm develop climbing-specific muscular force and VO2 max simultaneously — the combination that separates strong climbers from flat-road riders.

10x1 Short Steep Repeats

45 min
warmup (55-75% FTP)10× 1min 121-150% FTP / 2min reccooldown (40-55% FTP)

Zone Distribution

Z1 56%Z2 22%Z6 22%

Ten 1-minute efforts at Zone 6 on a steep gradient build explosive climbing power and anaerobic capacity — ideal for punchy climbs, short ramps, and attacking on ascents.

Generate a Hill Repeat Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions