4-WEEK HILL CLIMBING

Week 1: Threshold Test | total ride time: 7 hrs 20 mins - 8hrs 20 mins

Goals of the week 1 The main priority of the week is to conduct a 2 Research the best 3 Decide on a suitable
Threshold Test to establish your correct training local hills in your area cross training option.
zones.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Session type Session type Session type Session type Session type Session type Session type
Rest day Threshold Test Cross Training / Rest Indoor / Outdoor Ride Rest Day Ride Ride
1 hr 10 mins 1 hr 1 hr 10 mins 3 hrs + 2 hrs
Med/High High Med/High Low

Session details
If you have been following
any of our other Training
Plans, ridden a sportive,
competed or just logged
some miles at the
weekend, you are likely
to be tired today. Most
importantly, you need
to be well rested before
tomorrow’s Threshold Test.
Session Link Session details
Threshold Test 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.
Session Link
Big Gear / Low Cadence
Session details Session Link Session Link
Don’t be tempted to try Endurance with Threshold Base Endurance Ride
and squeeze in any extra and sub-Threshold efforts
training, the emphasis of
this plan is quality rather
than quantity. Invest some
time in maximising your
recovery.

Ride tip Ride tip Ride tip Ride tip

Pace the 30 mins effort as Develops aerobic Maintains aerobic Steady paced ride for
evenly as possible, don’t endurance, strength and conditioning, develop endurance and recovery.
go off too hard and try to ability to produce power at tolerance to hard efforts Take it steady and enjoy it.
finish with nothing left in low cadences. when fatigued.
the tank.

British Cycling training plans: 4-Week Hill Climbing

4-WEEK HILL CLIMBING
Week 2: Threshold Pacing | total ride time: 8 hours 40 minutes - 9 hours 40 minutes
Goals of the week
MONDAY TUESDAY
Session type Session type
Rest day Indoor / Outdoor Ride
1 hr 30 mins
Med/High
Session details Session Link
Five hours plus of riding Threshold Under/Overs
over the weekend and a
tough week ahead, make
the most of your recovery
today.
Ride tip
Developing your ability to
ride above and below this
key intensity and have an
innate feel for it is key to
climbing.
British Cycling training plans: 4-Week Hill Climbing
1 Did you do your Threshold Test last week?
If not do it on Tuesday this week.
WEDNESDAY
Session type
Cross Training / Rest
1 hr
Session details
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.
2 Work on your mobility after 3 Add sprints to the Big Gear /
each hard session. Low Cadence workout.
THURSDAY FRIDAY SATURDAY SUNDAY
Session type Session type Session type Session type
Indoor / Outdoor Ride Rest Day Ride Ride
1 hr 10 mins 3 hrs + 3 hrs
High Med Low
Session Link Session details Session Link Session Link
Big Gear / Low Cadence Don’t be tempted to try Endurance with Tempo, Base Endurance Ride
with Sprints and squeeze in any extra Threshold Criss-Cross and
training, the emphasis of Threshold efforts
this plan is quality rather
than quantity. Invest some
time in maximising your
recovery.
Ride tip Ride tip Ride tip
Develops aerobic Develops aerobic Steady paced ride for
endurance, strength and endurance and builds endurance and recovery.
ability to produce power at power at Threshold. Take it steady and enjoy it.
low cadences. Improves
your threshold, VO2 max
and anaerobic capacity.
Challenges your functional
trunk stability and ability to
accelerate quickly.
4-WEEK HILL CLIMBING
Week 3: Increasing the intensity | total ride time: 9 hrs 20 mins - 10 hrs 20 mins

Goals of the week 1 It is the biggest week of the plan so make sure 2 Try to do some mobility 3 Find some company for
you make the most of Monday’s recovery. work every day. Saturday’s ride, it is a tough one.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Session type Session type Session type Session type Session type Session type Session type
Rest day Indoor / Outdoor Ride Cross Training / Rest Indoor / Outdoor Ride Rest Day Ride Ride
1 hr 30 mins 1 hr 50 mins 4 hrs + 3 hrs
High High Med Low

Session details Session Link Session details
Six hours plus of riding Ramped VO2 Intervals Options today so it is
over the weekend and the important to listen to your
toughest week ahead, body when deciding what
make the most of your to do. Some time spent in
recovery today. 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.
Session Link Session details
Intense Hill Reps Don’t be tempted to try
and squeeze in any extra
training, the emphasis of
this plan is quality rather
than quantity. Invest some
time in maximising your
recovery.
Session Link Session Link
Endurance with Tempo, Base Endurance Ride
Threshold Criss-Cross,
Threshold efforts and
sprints.

Ride tip Ride tip Ride tip Ride tip

5 mins efforts well above Develops VO2 max, Building endurance and Steady paced ride for
threshold finishing with anaerobic tolerance your ability to push hard endurance and recovery.
a maximal sprint. Great and lactate clearance. when deeply fatigued. Take it steady and enjoy it.
training for steep ramps. Challenges climbing
technique, acceleration
and pacing.

British Cycling training plans: 4-Week Hill Climbing

4-WEEK HILL CLIMBING
Week 4: Rest and recovery | total ride time: 4 hrs 55 mins - 5 hrs 55 mins

Goals of the week 1 Putting the icing on your 2 Use your spare time this 3 Maybe book in
conditioning and tapering down. week for mobility work. for a massage.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Session type Session type Session type Session type Session type Session type Session type
Rest day Indoor / Outdoor Ride Cross Training / Rest Indoor / Outdoor Ride Rest Day Ride Ride
1 hr 1 hr 55 mins 2 hrs 1 hr
Med/High Med Low Low

Session details Session Link Session details Session Link Session details Session Link Session Link
Seven hours of riding over Pyramid Intervals 1 Any cross training today Leg Speed Do some focussed mobility Base Endurance Ride Pre Event Ride
the weekend, rest up well. should be gentle, non- work today. Maybe book in
impact and restorative. for a massage this week.
Today would be an ideal
day for fitting in a massage
instead.

Ride tip Ride tip Ride tip Link

Working at the key Developing leg speed and Just a spin out really with Use this as an easy leg
threshold intensity for promoting recovery. some sprints to keep your loosener.
relatively short efforts that legs feeling lively.
won’t build significant
fatigue.

British Cycling training plans: 4-Week Hill Climbing