Climbing performance comes down to one ratio: watts per kilogram. Training for climbs means increasing your sustainable power output while managing your body weight through smart nutrition rather than restriction.
Key climbing workouts
- Hill repeats: 4 to 8 efforts of 3 to 5 minutes at threshold on a 6 to 8 percent gradient.
- Tempo climbs: 20 to 40 minutes at 85 to 90 percent of FTP on a steady climb.
- Over-under intervals: alternating 2 minutes at 105% FTP with 2 minutes at 90% FTP.
- Seated climbing drills: stay seated on steep grades to build hip and glute strength.
Building climbing-specific fitness
Climbing demands sustained threshold power. This is trained through repeated efforts at 90 to 105 percent of FTP lasting 8 to 20 minutes. Two to three sessions per week with adequate recovery between them.
Low-cadence work (50 to 60 RPM) on moderate gradients builds muscular endurance specific to climbing. Include one low-cadence session per week, starting with 4x5 minutes and progressing to 3x10 minutes.
Race-day climbing strategy
On event day, start climbs conservatively. The riders who fade are those who attacked the base. Set a sustainable pace in the first half, then increase effort if you feel strong in the second half. Eat and drink in the valley before each major climb.