How to Get Better at Climbing Cycling: Pro Secrets You Wish You Knew Earlier

"Why does that tiny hill feel like Mount Everest?!" 🏔️ — Every cyclist who's ever struggled on a climb

Ever notice how your speed plummets below 16 km/h on steep climbs and suddenly it's not wind resistance slowing you down? Yep, you're now in an epic battle with something far more stubborn: gravity itself.

Here's the truth: climbing success boils down to your power-to-weight ratio—it's that important for conquering those leg-burning ascents. Research shows cyclists who mix strength training with endurance work dramatically boost their functional threshold power. (That's your ticket to climbing like a mountain goat!)

But hold up! Crushing climbs isn't just about raw power. It's a magical blend of smart technique, mental toughness, and training tricks that actually work. Whether your nemesis is the local neighborhood hill or you're dreaming of tackling legendary mountain passes, this guide has your back.

Feeling overwhelmed by climbs that leave you gasping? Take a deep breath—you're exactly where you need to be.

Ready to transform those "please-make-it-stop" climbs into the highlight of your ride? Let's roll uphill with confidence! 🚴♀️

Set Your Baseline: Know Where You Stand

"How do I get better at climbing if I don't even know how bad I am now?" 🤔

Ever tried to hit a target blindfolded? That's what improving your climbing is like without knowing your starting point. Before you tackle those hills with newfound confidence, you need some honest numbers about where you stand right now.

How to test your current climbing ability

First things first—you need a go-to test climb that'll become your personal measuring stick. Look for a hill that:

• Takes about 15-20 minutes to conquer (perfect test duration!)

• Has a fairly consistent gradient (no crazy-steep sections followed by flat bits)

• Is convenient enough that you'll actually return to it

For results you can trust, keep these testing conditions as consistent as possible:

1. Pick a day when the wind isn't howling (wind = useless data)

2. Ride the same bike with the same setup each time

3. Record your time, average power, and heart rate

4. Track your VAM (vertical ascent meters per hour)

VAM is the secret metric that cycling coaches obsess over when evaluating climbing performance. The beauty? You can compare efforts over time even without perfect weight data [13].

🚨 Warning: When tracking progress, always compare apples to apples! VAM changes with gradient, so test on the same hill rather than comparing different climbs [14].

Strava segments are goldmines for testing—they give you exact start/finish points and elevation data. For the most accurate assessment, push through a 30-minute climbing effort at "I-might-cry" intensity. Your average power and heart rate will establish those crucial threshold values [15].

Understanding FTP and power-to-weight ratio

Okay, time for some bike-nerd talk (the good kind, promise!).

Functional Threshold Power (FTP) is that magical number representing the highest average power you can maintain for a full hour [15]. It's basically your aerobic engine's limit for sustained suffering.

Let's be real—who wants to torture themselves for 60 minutes? Most cyclists opt for the 20-minute all-out test multiplied by 0.95 [16]. Pro tip: Do a 5-minute all-out blast first to drain your anaerobic tanks for more accurate results.

Once you know your FTP, calculating your power-to-weight ratio is simple math:

Power-to-Weight Ratio = FTP ÷ Weight in kilograms

This single number dramatically affects your climbing ability, especially when roads get steep [17].

Where do you stand? Here's the cycling food chain:

• 📉 Novice cyclists: 2.0-2.5 W/kg (We all start somewhere!)

• 📊 Experienced age-groupers: 3.0-4.0 W/kg

• 📈 High-level amateurs: 4.0-4.75 W/kg

• 🚀 Pro cyclists: 5.0-6.0+ W/kg [18]

While raw power rules on flat roads, that power-to-weight ratio becomes your climbing superpower when the road tilts up [16]. Fighting gravity is the name of the game, and carrying less weight while pushing more watts gives you a major advantage.

Remember both sides of this equation matter! While dropping weight can boost this ratio, coaches typically recommend amateur cyclists focus on adding power through training rather than getting overly fixated on weight loss [18]. Your body needs fuel to perform, after all!

Build a Cycling Climbing Training Plan

"Great, I know where I stand. Now what do I actually DO about it?" 🤷♀️

Got your baseline numbers? Awesome! Now comes the fun part—designing a training plan that'll transform those hills from soul-crushing to smile-inducing. Let's build your roadmap to climbing glory!

Why zone 2 rides matter

Ever notice how pro cyclists spend hours riding at conversational pace? Seems boring, right? But there's magic happening beneath the surface with these Zone 2 rides (55-75% of FTP)[link_5].

Zone 2 training might not feel glamorous—no gasping for breath or seeing stars—but these moderate efforts are your secret climbing weapon. They primarily work your slow-twitch muscle fibers, the tireless workhorses that can grind away forever (with proper fueling, of course) [8].

What's actually happening during those "easy" rides?

• Your body builds mini power plants (mitochondria) inside muscle cells [9]

• Your muscles develop more tiny blood vessels for better oxygen delivery [9]

• You become a fat-burning machine, sparing precious glycogen for the steep stuff [9]

Think of Zone 2 as building your engine's size before you worry about how fast it can rev. By raising your "FatMax" (the highest power where you're still primarily burning fat), you're essentially installing a bigger gas tank for those long climbs [9].

For maximum benefit, these rides should last 2-5 hours, with most riders fitting in 2-4 sessions weekly [9]. Not the most exciting training, but skipping this foundation is like building a house without a proper foundation!

How to structure weekly hill workouts

A smart climbing-focused week balances work and rest like this:

• Monday: Rest day or super easy spin (your muscles are thanking you!) [10]

• Tuesday: Threshold intervals—8-12 minutes at "hard but sustainable" effort (95-100% FTP) [11]

• Wednesday: Long Zone 2 ride (2-3 hours of conversational pace) [10]

• Thursday: Hill repeats or OverUnder intervals (the climbing-specific stuff) [10]

• Friday: Easy recovery spin or feet up on the couch [10]

• Saturday: Long endurance ride featuring your favorite climbs [10]

• Sunday: Shorter cruise (1-2 hours) over mixed terrain [10]

This structure isn't random—it follows the proven training principle of progressive phases:

1. 🏗️ Base phase: Build that aerobic engine with Zone 2 work

2. 🔥 Build phase: Crank up your FTP with targeted intensity

3. ⛰️ Specialty phase: Fine-tune your climbing-specific abilities [12]

Tailor this to your goals! Training for epic mountain passes? Focus on sustained power workouts. Preparing for short, punchy climbs? Throw in more variable-intensity sessions [12].

Using cycling hill repeats effectively

If I could recommend just ONE workout for aspiring climbers, it would be hill repeats [link_6]. Nothing builds climbing prowess more efficiently than these structured intervals [13]. They're basically climbing school for your body and mind [13].

Classic hill repeats look like this: four 5-minute climbing efforts with 3-4 minutes of sweet, sweet recovery between each [13]. The magic happens when you maintain consistent power from start to finish (power meters are golden for this) [13].

But don't get stuck in a rut! Try these spicy variations:

• ClimbingRepeats: Target your maximum sustainable climbing power (95-100% of field test power). These should feel hard but not "I'm seeing unicorns" hard—you should still be able to respond to imaginary attacks [11].

• OverUnder intervals: These mimic real-world climbing scenarios by alternating between "I can do this all day" and "please make it stop" intensities. They teach your metabolism to handle those pace changes when your buddy decides to surge halfway up [11].

• Threshold Ladders: Each 12-minute interval starts with a 2-minute "WHY AM I DOING THIS?" effort followed by gradually decreasing intensity. Your body learns to process lactate while continuing to climb—essential for recovering from steep sections [11].

No hills nearby? No problem! Riding directly into headwinds creates similar demands on your body [13]. Whether on hills or flats, remember—quality trumps quantity every time. Your power shouldn't drop more than 20% across intervals [14].

Train Smarter: Improve Strength and Endurance

"Wait—I thought cycling was all about... cycling?" 🤔

Let's bust a cycling myth: pedaling alone won't make you a climbing champion. Your muscles need that extra oomph to conquer those wall-like gradients. Even those skinny pro climbers hit the gym regularly. Surprise!

Strength training exercises for cyclists

Ever noticed how your legs turn to jelly halfway up a serious climb? That's your body begging for strength work [15].

Pro team coaches don't mince words on this—your core is literally "the single most fundamental element in your kinematic chain" for transferring power from body to bike [16]. Think of it as the bridge between your pushing legs and pulling arms.

Good news for the gym-averse: research shows just three weeks of strength training can boost your on-bike power and efficiency [17]. No year-long slog required!

Focus on these climbing game-changers:

• Squats: These target your quadriceps, hamstrings, and glutes—basically your entire climbing engine [18]. Start with bodyweight versions if you're new to strength work.

• Planks: Nothing beats these for strengthening your transverse abdominis and stopping energy leaks through torso wobbling [16]. (Your energy is precious—don't waste it!)

• Lunges: These are cycling's best friend since they work one leg at a time, exactly like pedaling does [15]. Your bike will thank you.

• Deadlifts: The secret weapon for back strength and proper cycling posture [18]. No more hunched-over suffering!

For best results, squeeze in 1-2 strength sessions weekly during your build phase, with major focus on that core [4]. Progress gradually with upper body weight increases of 2-10lbs and lower body jumps of 5-15lbs [15]. Your body isn't built for overnight transformations!

Low cadence drills for muscular endurance

Ever watched pro climbers grinding up mountains in seemingly too-high gears? They're not just showing off—they're training specific muscle fibers.

Low cadence training (50-70 RPM) lights up neural pathways and recruits more muscle fibers than normal pedaling [5]. It's like strength training on the bike, but doesn't replace those gym sessions.

A fresh-off-the-press 2024 study showed cyclists training at those truck-like low cadences gained serious improvements in maximal aerobic power, VO2 max, and power at the second ventilatory threshold [5]. In human speak: they got stronger AND more endurance at the same time.

Try this muscle-builder: 5×5 minutes at zone 3 power while maintaining about 60 RPM [5]. These "muscle tension intervals" (fancy name, I know) teach your body to recruit more muscle fibers even when you switch back to spinning like a hamster [19].

Here's a timing tip—low cadence work delivers biggest benefits during your base building phase. By training more muscle fibers aerobically, you're essentially prepping your legs for long-haul climbs [20]. Later, when you do high-intensity intervals at your normal cadence, you'll wonder where all this magical power came from [21]!

Think of it this way: strength training builds the engine, while low cadence work teaches it to run efficiently for hours. Together, they create the foundation you need for tackling those bucket-list climbs without crumbling halfway up.

Refine Your Climbing Technique

You've built the engine—now let's make sure it's running efficiently! 🔧

Even with monster fitness, poor technique turns climbing into an energy-sucking nightmare. The good news? Mastering proper climbing form can make you faster without a single extra watt of power. Free speed—who doesn't want that?!

Seated vs. standing climbing: when to use each

The eternal cycling debate: should you plant your bum or get out of the saddle?

Science gives us some clarity here: seated climbing wins the efficiency contest on gradients below 10%, using about 10% less oxygen than standing at identical speeds [22]. But—and it's a big but—standing can unleash up to 25% more peak power when you need to punch it [22].

This creates a pretty clear game plan:

• Keep your bum down: For steady grinding, gradients under 10%, and longer climbs where heart rate control matters

• Stand tall: When the road kicks up over 10%, when responding to attacks, or simply to wake up different muscle groups when the quads start screaming [6]

🧠 Remember this: Standing isn't always faster—just different! Even pro cyclists primarily stand to maintain consistent speed when the gradient gets spicy, not necessarily to go faster [7].

Body position and breathing tips

Ever watch pro climbers? They look almost elegant while the rest of us resemble wounded animals. The difference isn't just fitness—it's positioning.

When seated, the magic starts with your pelvis. Roll it forward slightly while keeping your spine straight—this dual-action protects your back while firing up those powerful glute muscles [6]. (Your glutes are climbing gold, folks!)

Breathing might seem automatic, but there's technique here too. Elite competitive cyclists now hire breathing coaches to nail this fundamental skill [23]. Try these pro breathing tricks:

• Exhale with authority—get that stale air OUT

• Let your lungs refill naturally (don't force the inhale)

• Find a breathing rhythm that matches your pedaling—many pros exhale for two pedal strokes [24]

For those moments you need to stand, shift weight forward by moving your pelvis toward your stem rather than just hinging at the hips [6]. This balanced position gives you better leverage while keeping your chest open for maximum oxygen—and oxygen is your climbing currency!

Cadence control on different gradients

Contrary to what some cycling gurus preach, research shows there's no single "perfect cadence" for climbing—it naturally varies with gradient [25]. When things get steep, cadence typically drops to 60-70 RPM [26].

Need proof? Studies tracking Tour de France climbers show they average 64-67 RPM on those legendary mountain passes [22]. That's significantly slower than their flat-road spinning!

Pro tip: When you stand, let your cadence drop slightly (about 5-10 RPM lower) compared to when seated [7]. Your body naturally wants to do this anyway—fighting it wastes energy.

For real-world application, focus on maintaining a steady, sustainable cadence regardless of the road pitch by shifting strategically. This creates muscular stability and preserves your precious endurance [27]. Your future self will thank you at the top of that epic climb!

Track Progress and Adjust Over Time

"Am I actually getting better or just suffering more stylishly?" 📊

Let's be honest—putting in all this work without knowing if you're improving is like riding with your eyes closed. Not fun, potentially painful, and definitely not smart! Tracking your progress isn't just for data nerds (though they'll love this part); it's your roadmap to climbing success.

How to measure improvement

Don't just feel like you're getting better—know it with these tracking methods:

• Hill climb times - The simplest approach is also super effective: time yourself on familiar climbs. Hills strip away variables like wind resistance that mess with flat-land metrics, letting you focus purely on that all-important power-to-weight ratio [1]. Pick hills with consistent gradients and test under similar conditions (no cheating with tailwinds!).

• Power-to-heart rate relationship - Here's where the magic happens! If you typically push 200 watts at 150 bpm during endurance rides, but later maintain that same power at 145 bpm, you're getting more efficient [2]. But don't obsess over single readings—your heart rate bounces around based on sleep, hydration, and that third espresso.

• Chronic Training Load (CTL) - This fancy 42-day weighted average tracks your fitness trends over time, with recent workouts counting more [2]. As your CTL climbs, your fitness theoretically follows suit, letting you handle tougher training loads without crumbling.

• The "this used to kill me" test - 🤯 Don't underestimate how you feel! When that hill that once had you gasping now feels manageable, that's real progress [2]. Your body knows when it's stronger, even if the numbers are hiding it.

When to retest FTP or hill times

"Testing again already? But I just did this torture last month!" Sound familiar?

Experts typically suggest retesting FTP every 30 days to keep your training zones honest [28]. You should also dust off that testing protocol after anything that significantly disrupts training—injuries, extended Netflix binges, or that two-week family vacation [28].

Here's a clear sign you need to retest: when your "hard" workouts consistently hit about 98% of your supposed maximum power [29]. Your zones are probably too easy now (congratulations, you got stronger!).

For those doing multi-day events, training breaks longer than two weeks usually call for reassessment [30]. This ensures your workouts match your current fitness—not what you could do three months ago.

But wait! Before you become a testing addict, remember that over-testing steals training time. A proper test needs tapering before and recovery after, potentially eating up 3-7 valuable training days [29]. For most of us weekend warriors, two tests per year (pre-season and mid-season) are plenty, with extra tests only when there's a clear reason [29].

Remember: testing is a tool, not the goal. The real victory is climbing that nemesis hill with a smile instead of seeing stars!

Conclusion

"So when do I magically transform into a mountain goat?" 🐐

Here's the honest truth: climbing mastery isn't some overnight miracle. It's a beautiful blend of smart physical preparation, technical know-how, and training strategies that actually work. The good news? Anyone can turn those daunting climbs into the highlight of their rides—yes, even you!

Progress comes in small victories, not giant leaps. Start by figuring out exactly where you stand (baseline testing), then methodically build both your strength and endurance through workouts that make sense for your goals. Pay attention to those technique details we covered—your body position and breathing patterns matter tremendously when gravity becomes your nemesis.

Don't fall into the trap of obsessing over every single data point! Track your progress consistently, but zoom out to see the trends over weeks and months. Those patterns tell the real story. Adjust your training based on measurable improvements, not daily fluctuations or what your buddy is doing.

Whether you're just trying to conquer that nasty local hill without stopping or dreaming of iconic mountain passes in France, the principles remain the same. Patient, dedicated practice beats flashy quick fixes every single time.

Keep showing up. Stay consistent. Be kind to yourself on bad days.

Before you know it, you'll catch yourself actually looking forward to climbs that once made you want to sell your bike! 🚵♀️

Remember—the best climbing investment isn't a lighter bike or fancy wheels. It's the consistent work you put into becoming a stronger, smarter cyclist. Your legs (and lungs) will thank you at the top of your next big climb!

FAQs

Q1. How can I improve my climbing ability on a bike? To improve your climbing ability, focus on increasing your power-to-weight ratio by building strength and losing excess weight. Practice climbing regularly, incorporate hill repeats into your training, and work on maintaining a steady cadence and efficient breathing technique while climbing.

Q2. What's the best way to train for cycling climbs? The best way to train for cycling climbs is to combine endurance rides, interval training, and specific hill workouts. Include long, steady rides to build your aerobic base, high-intensity intervals to improve power output, and regular hill repeats to develop climbing-specific strength and technique.

Q3. Should I sit or stand when climbing hills on a bike? For most climbs, especially those under 10% gradient, staying seated is generally more efficient. However, standing can be beneficial on steeper sections, when you need a burst of power, or to alternate muscle groups during long climbs. Experiment with both techniques to find what works best for you on different gradients.

Q4. How important is core strength for cycling climbs? Core strength is crucial for efficient climbing. A strong core provides a stable platform for your legs to generate power, improves your overall stability on the bike, and helps maintain proper form during long climbs. Include core-strengthening exercises like planks and ab wheel rollouts in your off-bike training routine.

Q5. How often should I retest my FTP (Functional Threshold Power) for climbing training? It's generally recommended to retest your FTP every 4-6 weeks to ensure your training zones remain accurate. However, you should also consider retesting after significant changes in your fitness level, such as following a training block or returning from a break. Avoid testing too frequently, as it can interfere with your regular training schedule.

References

[1] - https://www.trainingpeaks.com/coach-blog/breaking-down-vam/
[2] - https://www.cyclingweekly.com/fitness/what-is-vam-and-can-i-use-it-to-improve-my-climbing
[3] - https://www.triathlete.com/training/week-1-finding-your-baseline/
[4] - https://trainright.com/ftp-tests-how-to-perform-20-minute-8-minute-and-ramp-tests/
[5] - https://cycling.favero.com/en/blog/ftp-test-what-it-and-how-do-it
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[7] - https://trainright.com/power-weight-ratio-importance-for-cycling/
[8] - https://www.cyclingweekly.com/fitness/training/the-importance-of-power-to-weight-and-how-to-improve-yours-164589
[9] - https://www.trainerroad.com/blog/endurance-training-for-cyclists-where-zone-2-fits-in-your-training-plan/
[10] - https://www.highnorth.co.uk/articles/zone-2-cycling
[11] - https://www.wahoofitness.com/blog/ask-experts-train-hills/
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[13] - https://www.trainerroad.com/blog/becoming-a-faster-climber-training-tips-to-climb-faster/
[14] - https://stagescycling.com/en_us/content/hills-to-mountains?srsltid=AfmBOop7eH9yLWlYZUZssQAZ27KxcpYP0lRm8v_N065v5rS2rzCd_iGc
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[19] - https://www.neildamerell.com/breaking-through-the-plateau-cycling-over-40-copy/
[20] - https://www.trainerroad.com/blog/strength-training-basics-for-cyclists/
[21] - https://roadcyclingacademy.com/low-cadence-cycling-intervals/
[22] - https://trainright.com/cycle-uphill-faster-with-low-cadence-high-torque-workout/
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[24] - https://www.evoq.bike/blog/low-cadence-cycling-how-torque-training-makes-you-faster
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[26] - https://us.humankinetics.com/blogs/excerpt/proper-climbing-form-for-cyclists
[27] - https://join.cc/cycling-tips/seated-vs-standing-climbing
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