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WHAT ARE THE BEST CLIMBING WORKOUTS ON AN INDOOR TRAINER?
Climbing is one of the toughest challenges in cycling, demanding a mix of raw power, aerobic endurance, and mental grit. But not everyone has access to long climbs outdoors year-round. The indoor trainer becomes the ultimate lab for structured climbing workouts, allowing cyclists to simulate gradients, refine technique, and build climbing-specific fitness. This article explores the best indoor trainer sessions for building sustained power, muscular endurance, and climbing efficiency—so you can crush hills when it matters most.
Building climbing-specific strength
Climbing is about sustained force against gravity, which requires strength endurance more than pure sprinting power. Indoor trainers allow cyclists to replicate this by using controlled resistance and cadence targets. The goal is to condition muscles—especially quads, glutes, and calves—to sustain torque for extended periods.
Low cadence strength intervals
One of the most effective workouts for climbing is the low cadence interval. Riding at 55–65 RPM with heavy resistance simulates grinding up steep gradients. These sessions strengthen leg muscles, improve torque, and boost force application on each pedal stroke.
4–6 × 6 minutes at 60 RPM, Zone 3–4, with 3 minutes recovery.
Focus on smooth pedal strokes and core engagement.
Increase duration gradually to build muscular endurance.
Standing climb simulations
Climbs often require getting out of the saddle. Practicing standing efforts on the trainer builds upper body stability and mimics real road conditions. These short efforts help with bursts of power on steep sections and train you to conserve energy while alternating between seated and standing.
6 × 2 minutes standing at 70 RPM in Zone 4 with equal rest.
Keep upper body controlled to avoid wasted energy.
Alternate between seated and standing to develop versatility.
By targeting muscular strength and control, these sessions lay the foundation for handling real-world climbs with efficiency and confidence.
Developing climbing endurance
While strength gets you up the first climb, endurance ensures you can handle multiple ascents in a long ride. Climbing endurance means sustaining high power outputs for extended durations without fading. Indoor trainers make it easy to replicate these efforts in a consistent and controlled environment.
Sweet spot climbing sessions
Sweet spot training (88–94% of FTP) balances volume and intensity to maximize adaptations. On a trainer, this translates into climbing-focused sessions that build stamina while avoiding burnout. Over time, this training raises your lactate threshold, making long climbs feel easier.
3 × 15 minutes at sweet spot with 5 minutes recovery.
Ride at a climbing cadence of 70–80 RPM.
Progress to 2 × 30 minutes as fitness improves.
Progressive over-under intervals
Climbs are rarely steady—they surge with gradient changes and attacks. Over-under intervals simulate this by alternating slightly above and below FTP. These workouts train your body to recover while still working hard, a crucial skill for long mountain passes.
4 × 10 minutes alternating 2 minutes at 105% FTP, 2 minutes at 90% FTP.
Maintain climbing cadence (70–80 RPM).
Extend sets to 12–15 minutes for progression.
These endurance sessions replicate the rhythm of real climbs, improving both aerobic capacity and mental resilience.
Refining climbing technique and mental toughness
Beyond power and endurance, great climbers excel at technique and mental focus. Indoor trainers are ideal for isolating technical aspects like pedal stroke, breathing, and pacing while also developing the mental grit required for long ascents.
Cadence drills for climbing efficiency
Many cyclists default to grinding at low cadences, but varying cadence improves efficiency. Cadence drills on the trainer teach your body to adapt to different gradients and conditions, helping you find the most economical rhythm for each climb.
Perform 5 × 5 minutes at climbing power, alternating 60 RPM and 90 RPM.
Focus on smooth pedal strokes at each cadence.
Add single-leg drills to eliminate dead spots in the pedal stroke.
Mental resilience training
Climbing hurts—it’s as much psychological as physical. Trainers offer the perfect setting to practice mental toughness. Long threshold intervals without external distractions mimic the grind of mountain ascents, forcing you to focus on breathing, form, and pacing.
60-minute steady climb simulation at 90% FTP.
Break intervals into mental checkpoints (every 5 minutes).
Practice positive self-talk and visualization techniques.
By refining cadence and strengthening mental resilience, you’ll not only climb faster but also feel more in control during demanding efforts on real terrain.
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