3 Hill Workouts to Boost your Cycling Fitness

[@Fangfarrier]

I love how you're lovely scottish tones make hill sound like hell, I think either works lol

[@BulletproofCycling]

😂😂👍👍

[@chopperz127]

Exactly! I spent the whole video wondering when he was saying hill and when he was saying hell!

[@lukasherman6503]

i was convinced it was hell until i read this comment. ,also had to get used to the word "bike" for a while.

[@martylurie3753]

How fitting the the word "hill" sounds like "hell" when coach says it :-). Thanks for the great pointers and ideas

[@BulletproofCycling]

Hell t-shirt coming soon 👍

[@gerritfourie2239]

dear Schott,,,,,you are a "tonic" to watch,,,,,and u learn us a LOT!!!!

[@BulletproofCycling]

Thank you 🙏

[@John-xk3cw]

The way you breakdown subjects and deliver them is seamless. I can watch your content and tweak my training program or equipment where I see fit. Cheers.

[@BulletproofCycling]

Thanks John - I have loads more to share

[@Mrkevin21]

Thanks!

[@BulletproofCycling]

👍

[@asdfqwerwret]

Amazing! Your enthusiasm for hills got me all worked up and ready to go hit some hill laps during lunch. Thanks for the motivation!

[@BulletproofCycling]

Thank you Ed 👍👍👍

[@dinodaniel2237]

I love climbing hills Great advice , very inspirational.. Love your videos,all the best!.

[@BulletproofCycling]

Thank Dino 👍👍

[@cathalkenneally1614]

This weekend I climbed 5 hills, 4 of which I am familiar with. I set PR’s on all of them. The hardest was 6.8% and when I reached the top I was buzzing. I faced 3 consecutive hills on one ride: one was 4.4%, followed by a 4.5% and then a 6.4% climb on the same stretch of road probably a half a mile long between the three of them. The descent after the last climb was -7.3% so now on my next ride I have to try this. I will keep climbing hills till I get better

[@BulletproofCycling]

You beauty Cathal 👍👍👍👍👍

[@BIIIKES]

Awesome stuff! I have a very tough gravel race in October (the first climb alone is almost 6km long at 9% grade). I'll be incorporating these workouts into my training for sure!

[@BulletproofCycling]

That is a monster climb - share how you get on 👍👍👍

[@rickster6.0]

So I’m back into riding after almost a two year hiatus due to a knee replacement. It only took a couple of rides on the local bike path to realize that if I want my lungs and legs back I’ve got to hit the hills! And yes they sound like “hells” because they feel like it!

[@BulletproofCycling]

I hope your journey is successful - enjoy the hellish hills 👍👍👍

[@davestewartDWCC]

Great video Coach.. plenty of hills out my way to practice on 👍

[@BulletproofCycling]

Thanks Dave - enjoy the 🏴󠁧󠁢󠁳󠁣󠁴󠁿 hills

[@markgrenier6787]

Dude...you got it!! Good job

[@BulletproofCycling]

Thank you 🙏

[@kevincashatt7040]

Dude! I love your energy. You would be a blast to ride with.

[@BulletproofCycling]

😂😂😂 ask the guys I ride with 😂😂😂

[@adriantan205]

Like the suggestion on the odd number of reps to liven things up.

[@BulletproofCycling]

Thank you - it helps 👍👍

[@haroldhollingsworthesq]

another helpful hillclimb segment, your approach is so in my wheelhouse, thank you!

[@BulletproofCycling]

Thank you 🙏

[@jasonjenkins1975]

Absolutely great vid, Im gonna take this advise on board as i have a rather difficult 100 sportive next Sunday with around 8000ft of climbing, thanks coach

[@BulletproofCycling]

Thanks Jason 👍👍👍

[@kenhalal375]

I'm a firm believer in these kinds of workouts. However, there are many weeks of preparation that precede these type of intervals. It's important to build the low back, hip, ligament strength and of course the aerobic system first. Also, I don't do these sort of workouts year round. There is a time and place for them. Its fun though to see the week by week improvements.

[@BulletproofCycling]

Great points Ken 👍👍👍

[@faderblock]

5:00 beast, hell, attack it baby. i love this man!

[@BulletproofCycling]

Thank you - 🙏

[@paulbaker9064]

Reading my Mind Coach !

[@fallyhag]

I attempted Winnats Pass for the first time this week. It chewed me up and spat me out. Had to stop twice. Once due to physical / mental and the other due to traffic (and fitness / mental). I did finish but it took me ages to get back on at such a harsh gradient. But my fitness is woeful. So I accept your challenge, starting soon. Thanks for your videos and knowledge sharing 👍

[@BulletproofCycling]

Brilliant- would love to hear your progress

[@melbournecyclingsegments7510]

You’re a legend! keep it up

[@BulletproofCycling]

Very kind 👍👍👍

[@imperceptible2108]

Thanks Scott

[@BulletproofCycling]

My pleasure 👍

[@Tommy31416]

These workouts are great Coach, thanks!

[@BulletproofCycling]

Thank you Tommy 👍

[@SteveBrill]

Excellent advice coach. Great video as usual. 😊

[@BulletproofCycling]

Thank you Steve 👍

[@chesterules]

I'm so glad that hell in this context only lasts 40 minutes and not an eternity. ... Oh! Hell = Hill! Right. And taste = test. Got it. A question: It sounds like you are talking about shorter hills. Is attacking hard at the start of the hill a good way to get up the hill faster or are you recommending that because it's a better workout? I ask because it seems to me not going too hard at the start of a hill would allow you to maintain a higher amount of average power overall on the climb.

[@BulletproofCycling]

😂😂 watch out for ‘hell’ T-shirts 😂

[@terryquinn5354]

Great post Scott

[@BulletproofCycling]

Thanks Terry 👍

[@gustavofring-thechickenman]

Great intro!!!!

[@BulletproofCycling]

Thank you 🙏

[@MarcusPotter-c4u]

Enjoyed this video, grateful you’ve dropped the swearing, will look at hills differently next time

[@Rzagski]

I just s subscribed but I wish I had seen this about two months ago. I recently had to switch gears. I competed in a 100 mi road event in April and finished mid pack in my category. Reasonably happy since that was the longest I ever road a bike. Lately I’ve been competing in local XC races and I’ve been wholly un prepared for the thrashing and let’s call it humility adjustment. Last race tonight. Sure I moved up a bracket from two years ago but man.. those guys are fast. I have another event in July at 7000-8000 ft ( 2100-2600 M) elevation in Utah . This should help

[@BulletproofCycling]

Thanks for sharing Ronald. Good luck with future events 👍

[@jaredyoung3269]

Lol you speak normal, hey bro I luv this one on hills. Me and my buddies enter a race each year its called the hilly hundred. Your drills sound great. I enjoy hills.

[@BulletproofCycling]

Awesome - I love the hills as well 👍

[@AndyCyclist]

Interesting this hell climbing stuff :) I will put into practice what you suggested. A weird thing is that I am currently overweight by maybe 10 kgs due to some time off due to knee pain, now recovered and 3 months back in but stronger than ever up hills but I want to lose the flab and hopefully retain the power.

[@BulletproofCycling]

I am defo creating a ‘hell’ climbing t-shirt 😂👍👍👍👍

[@AndyCyclist]

@@BulletproofCycling I used to live in Glasgow so I can understand you ok. Love your humour.

[@Gledii]

This is great and you managed to relate Hill with Hell, basically the same thing :P

[@andysmith8877]

Honestly - Just epic advice... Andy

[@BulletproofCycling]

That’s very kind of you Andy 👍

[@martintreacher8157]

I’ve got a hillclimb competition in about 6 weeks how often should I be doing these specific reps to prepare myself and see some gains? Thanks in advance!!

[@BulletproofCycling]

Any time

[@sepg5084]

My local hill climb is 2km long with 200m elevation and an average gradient of 10%, steepest gradient is 17%. I climb it on the weekends; 2 laps on saturday then 2 laps on sunday. The first part is around 9% avg, the middle part is goes from 15% up to 17% the last part is around 8% avg. Is that too steep for training?

[@JohnnyNowhere]

I have several hills I enjoy climbing, but I prefer tortuous mountain climbs. I'm 65, and my max HR is still 167, which I'm more than happy to hit doing the hills, but I stay away from going anaerobic in the mountains. Some of those pulls are 11 to 15 miles.

[@BulletproofCycling]

Awesome Johnny - those are big hills. I have 5 mile pulls here. Thanks for sharing

[@JohnnyNowhere]

@@BulletproofCycling I suppose that I should have mentioned I live in Tennessee. Great channel, Ace.

[@cathalkenneally1614]

Sudbury Hill near me has three short hills in succession. Two are 4.5% and the steep bit is 6.5%. I’ve climbed them a few times I struggle tbh. Today I avoided them as I struggled with them last week. It doesn’t stop me from trying though. There’s a proper steep hill outside Rickmansworth and it’s 9.1% 😔 I tried climbing it once and had to stop two thirds of the way up. It’s a straight up climb whereas the other I mentioned, wind around. Ducks Hill Road in Ruislip is 6.8% and I had a great climb on this once and when you conquer a tricky hill the adrenaline rush is unbelievable. Apparently they say, don’t look at the actual hill while climbing because it makes it harder? As if they’re not already hard!

[@BulletproofCycling]

That’s steep Cathal - thanks for sharing

[@cathalkenneally1614]

@@BulletproofCycling on the descent into Rickmansworth, there’s a sign warning cars to low gears as it’s 12 %. It’s on the way back up is where the fun starts and it’s not bicycle friendly. The one time I tried it, I had cars beeping me from behind. 🙄

[@luisrosario4710]

Good video coach 🙏👍🔥🇵🇷💯

[@BulletproofCycling]

Thank you Luis 🇨🇺🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@bnfrl2010]

Nice Sir

[@BulletproofCycling]

👍👍👍

[@chrisc7262]

Wow drones and everything! Is this a new intro? 🤔👍

[@BulletproofCycling]

Experimenting Chris - looking to take things up a level in the summer 👍

[@rygar4702]

Tahoe Hill climbing is natural for me But I am not a good climber. I live in a mountainous area so I should be good right.... I got this , well Iam not. I see many of the good climbers using their big rings, when climbing?!?!...I will do your hill repeat segments. Now which pass do I pick Carson or Ebbitts.🤪 Thank You for putting out good content😀

[@BulletproofCycling]

Thank you Marc 👍👍👍👍

[@philipapts886]

Took me 5 minutes to realize this guy wasn’t talking about HELL

[@BulletproofCycling]

😂😂 Maybe I was 😂👍

[@MrRockrobstr]

How do you guys figure out the slope of all these hills?

[@EngrNikko]

I train hill repeats once a week. i set my target 2000m of elevation. max gradient is 20%. 1 hill repeat is 200m elev. im already toast after 2 rounds. my rest time is around 15-30mins. is it still effective to have such long rest?

[@BulletproofCycling]

Awesome - I have a similar workout that I plan to share. The climb I use is only 5-6 mins but is steep. It’s a strength workout. I set 1500m as target as that’s just above the height in Ben Nevis in the highlands 👍

[@dalailager]

Where is the road in the intro? Looks beautiful

[@BulletproofCycling]

It’s called Largs Hill and lies between the village of Dalmellington (East Ayrshire) and Straiton (South Ayrshire) I plan to share more footage of my local hills 👍

[@dalailager]

@@BulletproofCycling I've been up in the hills behind Largs and West Kilbride and thought the scenery felt familiar. Will have to get back there, beautiful part of the world.

[@BulletproofCycling]

@@dalailager yep it’s beautiful around there with lovely views of Arran and Bute

[@DevelopingNL]

I feel like i pronate more when I put the cleat behind the 1. metatarsal. Why is that? Ive had the cleat 15 mm behind ball of foot. But then i pronate more and my feet rotatar for heel in/toe out. When I have the cleat under the ball of foot, i dont do that as much. Where do you recommend putting the cleat based on that?

[@BulletproofCycling]

Sorry Martin that’s very personal and may even change while you ride in terms of different intensities. I would generally measure this in the studio and look at peak torque angles and the force you exert along with a few other numbers. I would suggest you try and compare speed/power/comfort in the different positions

[@Mrmarginofsafety]

Are O/U's a good hillclimb subsitute (live at the beach)

[@BulletproofCycling]

Yes - anything you have to increase the resistance 👍👍

[@bazzahead7282]

I thought hell too, but it’s kind of the same thing when cycling 😬

[@BulletproofCycling]

😂😂👍

[@darryllharding6554]

I weigh 65kg and need to up my power to climb stronger. I do mtb stage races and find that I lack the power to climb on hill with more than 8%. How do I go about climbing on steep hill better? My cadence is between 75to 80 revs.

[@laserpez]

Thank you for sharing! Am I the only one that didn't understand the "ladder effect" workout? if I have an hill of 5 sections am I supposed to ride hard 1) the first section, the other four sections easy and turn back 2) the first two sections, the remaining three sections easy and turn back 3) the first three sections, the remaining two sections easy and turn back ... and so on?

[@JamesDownes]

I've a hill, each lap is 250m gain. Some sections is down to 55rmp (I upgraded to a 32t). Is there a point where a hill is too steep and not as effective

[@BulletproofCycling]

Yes James - I believe there is a point it becomes too steep for drills but never too steep to use! I have a high that ramps to 20% in sections. It’s approx 6 mins in length at steady pace. I use it as test hill where I do strength building. I use the very steep hairpins to work on technique and mindset!!! I am going to share a video from this particular hill 👍

[@aligra85]

Is Dundonald Hill a good hill for these workouts?

[@BulletproofCycling]

It can be if you use Dundonald side. I have used it for driving into bottom part as you can use the slight downhill section to build speed.

[@tokoolahraga]

Nice👍🏻🔥🚴

[@BulletproofCycling]

Thank you

[@charleyshattuck4569]

For a minute or two I though this was about HELL training. Okay, hill training, same thing I guess.

[@BulletproofCycling]

😂👍👍👍👍

[@SuperDodoe]

hell=hill...took me a while

[@BulletproofCycling]

Hahaha - you need to check out the t-shirt

[@cristiancontreras1280]

Great video 💋 😂 😂 just kidding about the kiss

[@BulletproofCycling]

😂😂 that’s ok 💋😹

[@basketmania1931]

Can you clarify to me the first exercise, after I go hard from the base of the hill to 30 seconds ( coz I'm a beginner 😅) then what? Sorry coz I'm an asian and I didn't clearly get the awesome explanation u tryin to share 😁

[@Gupify]

Well, I'm not sure I understood it all correctly but I think it's something like this: So, you start at the base and go hard for 30 seconds and then you take it down a notch so you can still breathe and ride all the way up the hill (still pretty hard, he's talking about zone 3). Once up, you recover for 2-3 minutes and go back down. Then repeat it all over again for a 40-60 minutes in total.

[@annukun7318]

actually you can still pace and climb a hill in zone 2 or zone 3 depeding on fit you are.....so if its a long moutain climb i rather pace it in low heart rate and nit burn out

[@BulletproofCycling]

Yep all climbs are ultimately as hard as we make them 👍👍👍

[@BioStuff415]

Hell training.

[@BulletproofCycling]

😂😂 watch out for the t-shirts 😂👍

[@danielatkinson5976]

I thought you were saying "hell" at first.

[@BulletproofCycling]

😂😂 maybe I was!! 😂

[@antonomaseapophasis5142]

Next milestone is to use “murder” with full-on Taggart.

[@BulletproofCycling]

Haha brilliant - defo 👍👍👍

[@magicf7076]

Hell repeats? 👹👹

[@BulletproofCycling]

T-shirt coming 😂😂😂

[@crazypaulinquebec]

The Hell has got to be familiar...😆

[@BulletproofCycling]

😂😂👍👍

[@blacksnowredsnow38]

Anyone who wants to look at the content, click at 4.30 minutes.

[@lucky247365]

Anyone else heard "Hell and training"?

[@Sticle]

I thought you said Hell training X_X

[@BulletproofCycling]

I might have….. 😂

[@JohnDoe-xx4ig]

Dammit coach, I thought you kept saying Hell. Hell training, Hell repeats like its some super horrific type of training..

[@BulletproofCycling]

😂😂😂

[@crazypaulinquebec]

It is certainly ironic that, with your wonderful accent, ''a hill' actually sounds ... to my ears, as ''a hell''...

[@BulletproofCycling]

😂😂😂 the ‘hell’ t-shirt is coming

[@ravisingh-wx6ev]

Hell lol

[@lovenottheworld5723]

Your accent makes you sound like you're saying 'hell training'.

[@BulletproofCycling]

Maybe I am 😂😂👍

[@christopherreid6972]

Can feel the vomit in my mouth already

[@BulletproofCycling]

😂😂😂

[@edgibbs3229]

Excellent workouts! Thank you, Coach!!

[@BulletproofCycling]

You're so welcome!

[@bnfrl2010]

Nice Sir

[@BulletproofCycling]

Thank you Steve 👍

[@bnfrl2010]

@@BulletproofCycling welcome sir. Finally had the chance to be a premium member on the Patreon channel. Will be needing many advice

[@BulletproofCycling]

@@bnfrl2010 excellent 👌