Workouts» GCN» Power Climbs »

Hill Sprints

10min from 25 to 75% FTP
3x 1min @ 75% FTP,
1min @ 50% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
3min @ 85% FTP
20sec from 130 to 200% FTP
7min 20sec from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP7min 20sec from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 15m

Z2: 8m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

25%
14%
55%
0%
0%
6%

This workout is designed to simulate steep, short hills that are almost like sprints. A combination of both anaerobic and neuromuscular power, (level 6 and 7), this workout is sure to fire you up!
Warm-up 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm.. Ride at tempo pace and then do hill sprints every 3minutes. Each Sprint is 20 seconds long and building in intensity. After each sprint, come back to tempo pace. Cool-down.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

GCN » Power Climbs

  • Hill Attacks

    1h 1m | 80 SP

    View >

  • Hill Sprints

    1h | 79 SP

    View >

  • Random lengths

    1h 10m | 104 SP

    View >

  • Seated & Standing

    1h 14m | 107 SP

    View >

  • Steeper & Steeper

    1h | 91 SP

    View >

  • Sweetspot w/ steeps

    1h | 86 SP

    View >

  • Tractor Pulls

    1h 5m | 117 SP

    View >

  • Vo2max

    1h 10m | 90 SP

    View >

Similar workouts

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

    View >

  • 1. Watopia Flat Forward

    1h 3m | 79 SP

    View >

  • 1. Watopia Flat Forward

    1h 3m | 79 SP

    View >

  • SweetSpot with bursts

    1h 6m | 79 SP

    View >

  • Day 2 - Anaerobic Intensive

    1h 9m | 64 SP

    View >

  • Sweetspot with a kick

    1h | 67 SP

    View >

  • 1. Volcano Climb Forward

    1h 14m | 109 SP

    View >

  • 1. Volcano Climb Forward

    1h 14m | 109 SP

    View >

  • 1. Volcano Climb Forward

    1h 14m | 109 SP

    View >

  • 1. Volcano Climb Forward

    1h 14m | 109 SP

    View >

  • Conditioning wk4 above FTP

    1h 8m | 70 SP

    View >

  • Jon's Mix

    54m | 71 SP

    View >