Hill Repeat Calculator — Plan Hill Sessions

Start with 4-6 repeats on a 3-5 minute climb. Build to 8-10 repeats over several weeks. For longer hills (8-15 min), 3-5 repeats is plenty.

A 6-10% gradient is ideal. Steeper gradients force too low a speed, while shallow gradients do not provide enough resistance to target climbing-specific fitness.

The descent provides partial recovery. Additional rest of 30-120 seconds at the bottom is optional. For maximal efforts, allow more recovery; for threshold work, minimise rest.

For threshold intervals, climb at a pace you can sustain for the full set. For VO2 max efforts, climb faster but expect to slow in later repeats.