Climbing training plans

Sample week: Hill Confidence Builder

Week 1 of Hill Confidence Builder · Beginner

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Hill Confidence Builder

Beginner · 6 weeks · Goal: Climbing

Six-week climbing plan for beginners. Short climbing intervals grow from 3 to 10 minutes. Weekend routes add progressively more elevation. Includes low-cadence strength intervals and hill endurance rides.

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Sustained Climb Endurance

Beginner · 8 weeks · Goal: Climbing

Eight-week climbing endurance plan for beginners. Sweet Spot blocks extend from 2x10 min to 3x15 min. Weekend rides add climbs progressively. VO2 Max hill bursts in week 3+.

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Climbing Technique & Pacing

Beginner · 4 weeks · Goal: Climbing

Four-week technique plan targeting seated climbing, standing climbing, and pace management on hills. Each week focuses on a different climbing skill. Ride duration stays steady while sophistication increases.

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4-Week Climbing Focus

Intermediate · 4 weeks · Goal: Climbing

Targeted block for riders who want to conquer mountain routes. Emphasizes sustained power at FTP and VO2max for short punchy climbs. Best used as a standalone block or inside a longer plan.

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Threshold Climber

Intermediate · 10 weeks · Goal: Climbing

10-week climbing-focused plan building sweet spot volume into sustained threshold power. Features over-under intervals for climbing attacks and deloading at weeks 6 and 10. Targets sustained power-to-weight gains on graded terrain.

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Climbing Endurance

Intermediate · 8 weeks · Goal: Climbing

8-week endurance-focused climbing plan with weekend-long rides. Builds sustained tempo capacity for long ascents with progressive climb duration. Weekend-focused schedule with 4 rides per week.

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Hill Attack & Punch

Intermediate · 6 weeks · Goal: Climbing

6-week plan for short, steep climbing efforts. VO2 max intervals and neuromuscular capacity build the ability to punch above threshold for short climbs. Ideal for punchy hill climb events.

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8-Week Climbing Power

Advanced · 8 weeks · Goal: Climbing

Serious 8-week climbing block for advanced riders. Builds sustained climb power through threshold progression, VO2max work, and neuromuscular openers for punchy climbs. Recovery week at 4.

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Mountain Summit Builder

Advanced · 12 weeks · Goal: Climbing

12-week climbing mastery for advanced riders. Three phases: muscular endurance, threshold climbing, and VO2max on steep gradients. Recovery at weeks 4, 8.

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High-Altitude Peak Prep

Advanced · 10 weeks · Goal: Climbing

10-week summit preparation plan with sustained threshold climbs and repeated climb attacks. Recovery at weeks 4 and 8, taper for target summit event.

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Steep Gradient Specialist

Advanced · 8 weeks · Goal: Climbing

8-week steep gradient mastery. Build muscular strength on 8-15% grades with low-cadence work and sustained threshold on steep grades. Recovery week 4.

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Sustained Climb Power

Elite · 10 weeks · Goal: Climbing

Ten-week elite climbing plan focused on sustained threshold power for long ascents. Progresses from threshold repeats to over-under complexity, peaking with race-pace climb simulation. For riders targeting HC-category climbs and mountain stages.

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Repeated Climb Attacks

Elite · 8 weeks · Goal: Climbing

Eight-week elite climbing plan for repeated assault efforts. Back-to-back VO2max climbing intervals, over-under climbs, and Z2 rides with embedded surge training. Designed for riders who face multiple categorized climbs in a single event.

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Low-Cadence Climbing Strength

Elite · 6 weeks · Goal: Climbing

Six-week elite-specific climbing strength plan using torque development at 50-60 RPM. Builds muscle recruitment patterns for steep gradient climbing and seated climbing torque. Includes standing start power work for punchy attacks.

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Workouts for this goal

Explore threshold cycling workouts and vo2max cycling workouts to understand related session types. Compare all cycling training plan summaries or read how to choose and follow a plan in Glood.

Before choosing a plan, read how to train for climbs for pacing, practice and preparation for the hills on your route.