8-WEEK PUNCHY HILLS & ROLLING TERRAIN POWER
Conquer rolling roads and punchy climbs. This 8-week plan builds the repeatable short-climb power, explosive accelerations and fatigue resistance that win on rolling terrain — the short steep ramps, the surges over the top, the constant up-and-down of gravel, road races and crit-style climbs.
WHO IT'S FOR
Road, gravel and criterium riders who lose ground on punchy, rolling courses and want to attack the hills instead of survive them. It bridges a sustained climbing block into variable, explosive terrain. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer (gradient simulation ideal).
WHAT YOU'LL GAIN
Stronger short-climb and over-threshold power, the repeatability to hit hill after hill without fading, sharper accelerations over the top, and the skill to surge and settle efficiently across rolling loops.
HOW IT WORKS
Five rides a week across roughly 6 to 8 hours, with two rest days. Weeks 1-4 build repeatability on short climbs; Weeks 5-8 add surges, over-unders, late-ride fatigue and rolling race simulation. A recovery week and a Punchy Hills Benchmark in Week 4 set your baseline; Week 8 repeats the exact test so you can measure your gains.
WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.
Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter. Attack the hills.