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The PedalGraft Hill Climb Training Plan has been developed by coach Conn McDunphy to help cyclists maximise performance in short, intense climbing efforts.
Hill climbs require a unique combination of physiological qualities: high aerobic power, sustained threshold ability, efficient pacing, and the capacity to tolerate repeated high-intensity efforts. This programme is designed to develop each of these areas through structured, progressive training.
This plan incorporates:
Power Development
Targeted intervals to improve your ability to produce and sustain high power outputs on steep gradients.
Threshold Improvement
Structured sessions designed to raise your sustainable climbing pace and improve your ability to hold hard efforts.
VO₂ Max & High-Intensity Capacity
Specific workouts to improve your ability to handle the demands of steep sections and final pushes.
Strength & Durability
Supporting work to improve force production, efficiency, and resilience throughout the training block.
Race Preparation
Guidance on pacing, tapering, and preparing for your target hill climb effort.
Suitable for riders targeting local hill climb events, improving climbing performance, or building confidence on challenging terrain, this plan provides a clear pathway to becoming a stronger and more efficient climber.
The PedalGraft Hill Climb Training Plan has been developed by coach Conn McDunphy to help cyclists maximise performance in short, intense climbing efforts.
Hill climbs require a unique combination of physiological qualities: high aerobic power, sustained threshold ability, efficient pacing, and the capacity to tolerate repeated high-intensity efforts. This programme is designed to develop each of these areas through structured, progressive training.
This plan incorporates:
Power Development
Targeted intervals to improve your ability to produce and sustain high power outputs on steep gradients.
Threshold Improvement
Structured sessions designed to raise your sustainable climbing pace and improve your ability to hold hard efforts.
VO₂ Max & High-Intensity Capacity
Specific workouts to improve your ability to handle the demands of steep sections and final pushes.
Strength & Durability
Supporting work to improve force production, efficiency, and resilience throughout the training block.
Race Preparation
Guidance on pacing, tapering, and preparing for your target hill climb effort.
Suitable for riders targeting local hill climb events, improving climbing performance, or building confidence on challenging terrain, this plan provides a clear pathway to becoming a stronger and more efficient climber.