Hill climbs separate contenders from pelotons—Pogačar’s 2025 Tour stage wins averaged 7.2 w/kg on finals. Gradients over 8% demand power, pacing, and tactics. This guide covers physiology, technique, gearing, drills, and race tips to dominate ascents.
Physiology of Climbing
Power-to-weight rules: 6 w/kg sustains 10% grades for pros; 4 w/kg for amateurs. VO2 max, lactate threshold, and neuromuscular efficiency dictate limits. Train at 85-95% FTP on climbs to push thresholds.
Core muscles stabilize; glutes and quads drive. Lose 1kg = 3s faster per km on 8% hill.
Bike Setup
- Gearing: Compact 50/34 chainrings, 11-32 cassette. Sub-1:1 ratios for 15%+.
- Position: Hands on hoods, elbows bent, weight centered. Stand every 2 min to recruit glutes.
- Tires: 25-28mm, 80-90 psi. Wider rolls faster uphill.
- Cadence: 70-80 rpm seated; 60-70 standing. Avoid grinding below 60.
Aero less critical than flats—save 10W focusing comfort.
Climbing Techniques
- Seated: Smooth circles, pull through bottom. Hips rock minimally.
- Standing: Honk bars side-to-side, drive knees forward. Surge 20-30s.
- Pacing: Start 10% under threshold, negative split. HR 5-10 bpm below LT.
- Breathing: Diaphragmatic, exhale on power stroke.
- Switchbacks: Inside line, accelerate exits.
Out of saddle: +20% power short-term, burns matches faster.
Key Drills
- Threshold Intervals: 3×8 min at 95% FTP, 4 min recovery. Steep hill.
- Over-Unders: 4 min @105% FTP, 2 min @80%. Builds surge tolerance.
- Force Reps: 10x30s standing max, seated spin recovery.
- Hill Repeats: 6×3 min all-out, coast down.
- Sweet Spot: 2×20 min @88-93% FTP rolling hills.
Warm-up 30 min easy. Cool-down 15 min.
Strength Training
Off-bike 2x/week:
- Squats 4×8
- Lunges 3×12/leg
- Deadlifts 3×6
- Core: Planks 3x60s, Russian twists
Plyos: Box jumps 3×10 pre-season.
Race Tactics
- Draft Early: Save 15-20% energy in group.
- Attack Crests: 200m before top—gravity assists.
- Wheel Suck: Mid-pack, surge late.
- Fuel: 60-90g carbs/hour. Gels every 20 min.
Scout Strava segments. Know KOM efforts.
Common Errors
- Early Blow-Up: Pace by feel, not ego.
- High Cadence Grind: Drop gears.
- Death Grip: Relax shoulders.
- No Standing: Mix or quads fry.
Video form. Adjust saddle 1-2mm if knee pain.
Pro Benchmarks
- Pogačar: 7.1 w/kg 20 min.
- Vingegaard: 45 min @6.5 w/kg.
- Evenepoel: TT climbs, aero tuck seated.
2025 Giro: 22% Passo Pordoi—gearing saved winners.
Nutrition & Recovery
- Carbs: 8-10g/kg pre-ride
- Protein: 20g post
- Compression tights
- Massage rollers
Sleep 8+ hours. Altitude tents boost red cells.
Final Surge
Climbs reward consistency. Train thresholds, nail pacing, gear smart. Crest first—glory descends.