British Cycling 4-week Hill Climbing Plan

Average Weekly Training Hours 08:51
Training Load By Week
Average Weekly Training Hours 08:51
Training Load By Week

Our four week hill climbing plan is aimed primarily at riders who have completed our advanced/intermediate Plan or, at the least our foundation plan, and are looking for a final hill climbing block in preparation for a hilly or mountainous sportive.

If you have not been following one of our plans but have a hilly sportive coming up, this plan could still be suitable for you. You will have however needed to have trained consistently through the winter and built a solid strength and endurance base. Don’t be tempted to leap into these relatively high intensity workouts as a get fit quick short cut. If you haven’t put the base work in over the winter, you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our foundation plan, and target an event later in the season.

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 3
1:00:00
Cross Training

Options today so it is important to listen to your body when deciding what to do. Some time spent in the gym, or even taking a yoga or Pilates class, can be an ideal complement to the cycling training you are doing. If you are feeling tired though, take an additional rest day.

Sample Day 4
1:10:00
Outdoor: Big gear / Low cadence

Outdoor Training Sessions: Big Gear / Low Cadence Time: 1 hour 10 minutes Warm-up: http://bit.ly/WU1_warmup Terrain: Steep hill that takes 5 minutes to climb Zones: Efforts are governed by cadence but keep an eye on and note heart rate or power. • RIDE GUIDE 14 minutes - Warm-up WU T1 • On the hill 2 minutes - seated 60-65 rpm 1 minute -standing + 5 rpm 1 minute -seated 60-65 rpm 30 seconds - standing + 5 rpm 30 seconds - seated 65-70 rpm 5 minutes -Easy Spinning • Repeat for a total of 5 repetitions, leave out the 5 minutes of easy spinning on the final repetition. • 10 minutes - Cool Down

Sample Day 6
3:00:00
Outdoor: Endurance with threshold and sub-threshold efforts

Outdoor Training Sessions: Endurance with Threshold and sub-Threshold efforts Time: 3 hours + Warm-up: WU R from http://bit.ly/WU1_warmup Terrain: A rolling route without frequent hard climbs Zones: Follow guide below and try to maintain a consistent 90 rpm cadence. • RIDE GUIDE 10 minutes - Warm-up WU R • First hour Solid endurance pace HR/PZ2 • Second hour 2 X 10-minute efforts at HR/PZ4 100% FTP, recover for 5 minutes at HR/PZ2 , no lower. • Third hour 5 minutes high end HR/PZ3 5 minutes at threshold HR/PZ4 100% FTP 5 minutes easy spinning recovery Repeat this third hour set for a total of 3 repetitions • Complete the ride in HR/PZ 1/2

Sample Day 7
2:00:00
Outdoor: Base endurance ride

Outdoor Training Sessions: Base Endurance Ride Time: 2 hours + Warm-up: WU R from http://bit.ly/WU1_warmup Terrain: Flat or rolling Zones: The ride should be predominately in HRZ/PZ 2. Cadence 90-100 rpm, 120 rpm+ on the sprints. • RIDE GUIDE 10 minutes - Warm-up WU R • 1 hour + Predominately in HRZ/PZ 2 for the length of time you wish, before entering the instructions for the final hour 15 minutes before start of final hour - HRZ/PZ 1-2 • Final hour - 10 secs sprint every 10 minutes (X6) • 10 minutes - Cool Down

Sample Day 9
1:30:00
Indoor: Threshold Under/Overs

Turbo/Rollers/Static Bike: Threshold Under/Overs  Session Time: 1.5 hours Warm-up: http://bit.ly/20minwarmup Ride: Cadences for both efforts should be above 90rpm Zones: Under efforts should be 90% of threshold, over efforts should be 110% threshold RIDE GUIDE British Cycling 20-minute warm-up 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 5 minutes Active Recovery Repeat this 10 minute block 4 more times with rest between.  Cool down before finish.

Sample Day 10
1:00:00
Cross Training

Options today so it is important to listen to your body when deciding what to do. Some time spent in the gym, or even taking a yoga or Pilates class, can be an ideal complement to the cycling training you are doing. If you are feeling tired though, take an additional rest day.