Short, punchy climbs are brutal. They test your power, your snap, and your grit. These steep little kickers demand more than just strength—you need the right mix of technique, timing, and pure stubbornness to get over them fast.
The key? Explosive power and the ability to hold it just long enough. Whether it’s a tight switchback or a straight-up wall, you need to be able to punch hard and keep punching. That’s where hill repeats come in. They’re simple, but they work. If you’re not doing them, you probably should—especially if you want to get better at smashing those steep climbs, whether it’s on a hilly triathlon course or your local group ride.
Hill repeats let you zero in on the exact muscles and energy systems you’ll need on punchy terrain. Every rep is a mini test, just like a race scenario. You’ll get better at timing your accelerations, managing your gears, and figuring out what works—whether you’re seated, standing, or switching between both (which you probably will).
1-minute hill sprints
Find a hill that takes about a minute to climb.
Start from a slow roll or stop.
Stand and sprint as hard as you can up the hill.
Recover for 5 minutes.
Repeat 5 to 10 times.
This builds the snap you need when the road suddenly kicks up.
20-second jams
You’ll need a longer climb for this—something that takes 2 to 3 minutes.
Start the climb at a solid tempo effort, around 76-87 per cent of your FTP.
As you hit the top, sprint out of the saddle for 20 seconds.
Recover. Repeat 5 to 10 times.
This simulates race pace with a big kick to finish it off—great prep for tough tri courses with sharp climbs near the end.
Partner repeats
Grab a buddy for this one.
Sit on their wheel as they hit the climb at tempo.
Near the top, launch past them with a 20-second all-out sprint.
Swap and let them chase you on the next one.
Perfect for mimicking the kind of surges you’ll see in group rides—or when you’re trying to close a gap in a draft-legal triathlon.
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