KOM Coaching 8 week Hill Climbing plan Strength approx 6-8 hours per week

Average Weekly Training Hours 06:10
Training Load By Week
Average Weekly Training Hours 06:10
Training Load By Week

This 8 week KOM Coaching Hill Climbing plan is designed for intermediate riders and people who are short on time.

Beginners should ensure a good base of fitness before embarking on this training plan - for instance it can be started once you have worked through the KOM Coaching 12 week Base plan.

Initially working on building strength, your climbing ability will improve through specific targeted workouts to ensure you climb better than ever at the end of this 8 week program.

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.

All workouts are built in the new workout builder so that you can export them to 3rd party applications

Sample Day 2
1:10:00
83TSS
8 x 2 min Strength Builder

- Warm up well with at least 10 minutes in zone 2, before starting the Strength Intervals

- Include Strength Intervals of approx 2 minutes
- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 5 mins easy zone 1 or 2 in between.

Aim to do each Strength Interval at about 100% FTP or a little more

Add in a couple of longer hills if you feel up to it!

Sample Day 4
1:00:00
59.79TSS
Steady Ride with (30 min) *Lower cadence Tempo efforts

Warm up.
Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power, *pushing a slightly harder gear at about 70-80 rpm, with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 30 minutes in zone 3.

*NOTE: Pushing a slightly harder gear helps to start building your Muscular Endurance

Sample Day 6
1:30:00
109.1TSS
8 x 2 min Strength Builder, plus longer hills

- Warm up well with at least 10 minutes in zone 2, before starting the Strength Intervals


- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Strength Intervals of approx 2 minutes
- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 5 mins easy zone 1 or 2 in between.

Aim to do each Strength Interval at about 100% FTP or a little more

Add in a couple of longer hills if you feel up to it!

Sample Day 7
2:30:00
115.6TSS
Aerobic Endurance Ride, Smooth to Zone 4 on Hills

Aerobic Endurance Ride, varied in terms of effort, zones, cadences etc.

Seek out longer steady hills. Ride steady on the flat so that you can push fairly hard but smooth on the hills in a slightly big gear (up to about threshold - zone 4, but no more)

Sample Day 9
1:05:00
68.3TSS
Steady Ride with (40 min) *Lower cadence Tempo efforts

Warm up.
Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power, *pushing a slightly harder gear at about 70-80 rpm, with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 30 minutes in zone 3.

*NOTE: Pushing a slightly harder gear helps to start building your Muscular Endurance

Sample Day 11
1:20:00
98.1TSS
Short Hill Reps

- Warm up well with at least 10 minutes in zone 2, before starting the Strength Intervals


- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Short Hill reps of approx 1-2 minutes
- Do these reps on short hills or you can also do some of them on flatter terrain but in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with about 5 mins easy zone 1 or 2 in between.

Aim to do each hill rep ABOVE your FTP

Add in a couple of longer hills if you feel up to it - at your preferred cadence!

Sample Day 13
1:20:00
92TSS
Sweetspot 3 x 15 mins

- Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the intervals

- Ride a flat or rolling course.
Include 3 x 15 minutes at sweetspot with about 5 minutes recovery in between.
- Complete the  rest of the ride in zone 2.

Martin Burrows
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KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching