[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:workout:cycling-climbing-repeats":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":18,"content":22,"facts":191,"blocks":331,"related":341},"cycling-climbing-repeats","cycling","threshold","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Climbing repeats: 3 × 8 min at 95–100% FTP","Climbing repeats on the bike: three 8-minute climbs at 95–100% of FTP with 4 minutes' recovery, for stronger hills. Watts for FTPs of 200 to 300 W. 57 min.",[15,16,17],"power_meter","hill","smart_trainer",[19],{"citation":20,"url":21},"Carmichael Training Systems, séance « ClimbingRepeats »",null,{"h1":23,"summary":24,"purpose":35,"execution":71,"feel":93,"mistakes":100,"not_for":137,"faq":145,"evidence":182},"Threshold climbing repeats (3 × 8 min)",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","Chris Carmichael's climbing repeats: three 8-minute climbs at 95–100% of FTP, with 4 minutes' recovery between them. 24 minutes at threshold in a 57-minute session. For intermediate riders who want to hold their own on long climbs.",{"adaptation":36,"for_whom":48,"when":64},{"type":25,"children":37},[38,43],{"type":28,"tag":29,"props":39,"children":40},{},[41],{"type":33,"value":42},"A long climb is ridden close to your threshold, the power you can hold for about an hour. Go above it and fatigue comes fast; stay just below and you can keep going. Three 8-minute efforts at 95–100% of FTP teach you to settle at that limit and stay there, seated, with the heavier pedal stroke and slightly lower cadence a gradient asks for.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"The format comes from Chris Carmichael (CTS): recovery is half the effort, 4 minutes for 8. You bank less time at threshold than with a 2 × 20, but each effort is short enough to ride cleanly and long enough to feel like a proper climb. No study has tested this exact session: it rests on a respected coach's experience and on the logic of threshold work.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53,55,62],{"type":33,"value":54},"Intermediate riders with a recent FTP who are preparing for a hilly sportive, a trip to the Alps or a rolling road race. If 20 minutes straight at threshold still feels a long way off, it's a good step before ",{"type":28,"tag":56,"props":57,"children":59},"a",{"href":58},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-threshold-intervals",[60],{"type":33,"value":61},"threshold 2 × 20",{"type":33,"value":63},". No climb long enough near you? It works on a turbo too.",{"type":25,"children":65},[66],{"type":28,"tag":29,"props":67,"children":68},{},[69],{"type":33,"value":70},"Once a week, in place of another threshold session rather than on top of one, with an easy day either side and never the day before a long ride. It earns its place in the weeks leading up to a mountain event. To progress, keep the intensity and lengthen the climbs: 3 × 10 minutes, then 3 × 12 minutes with 6 minutes' recovery, the version CTS keeps for advanced riders.",[72,79,86],{"type":25,"children":73},[74],{"type":28,"tag":29,"props":75,"children":76},{},[77],{"type":33,"value":78},"15 minutes building from 45 to 75% of FTP, in 5-minute steps. Outside, ride them on the flat or on the way to the climb: you want to reach the bottom warm, not already tired.",{"type":25,"children":80},[81],{"type":28,"tag":29,"props":82,"children":83},{},[84],{"type":33,"value":85},"Three 8-minute climbs at 95–100% of FTP, or 238 to 250 W for an FTP of 250 W, with 4 easy minutes at 50–60% between them. Pick a steady gradient of at least 8 minutes: rolling back down gently covers much of the recovery. Stay seated most of the time, and only get out of the saddle to pick the pace up on a flatter section or get over a steep ramp. On a turbo, turn on slope simulation or drop your cadence a little to recreate the feel of a climb.",{"type":25,"children":87},[88],{"type":28,"tag":29,"props":89,"children":90},{},[91],{"type":33,"value":92},"10 very easy minutes at 40–55% of FTP, ideally on the flat. If you had to ease off on the third climb, make a note: either the week's fatigue or an FTP set too high, worth checking at your next test.",{"type":25,"children":94},[95],{"type":28,"tag":29,"props":96,"children":97},{},[98],{"type":33,"value":99},"Demanding, but not flat out: CTS says these efforts shouldn't reach time-trial intensity. Your breathing is heavy and steady, you can still get a few words out, and the last minute of the third climb takes some willpower. On a hill, 8 minutes always feels longer than on the flat. Guide: 8 out of 10.",[101,110,119,128],{"title":102,"body":103},"Picking a hill that's too short or too lumpy",{"type":25,"children":104},[105],{"type":28,"tag":29,"props":106,"children":107},{},[108],{"type":33,"value":109},"A 5-minute hill forces you to turn round mid-effort, and a string of steep ramps and false flats makes the power impossible to hold. Look for a steady gradient of at least 8 minutes, or do the session on a turbo.",{"title":111,"body":112},"Attacking the bottom of the climb",{"type":25,"children":113},[114],{"type":28,"tag":29,"props":115,"children":116},{},[117],{"type":33,"value":118},"On fresh legs, the foot of the hill tempts you well above the range. You pay heavily over the final minutes. Hold 95% for the first minute, then settle in.",{"title":120,"body":121},"Turning the descent into another effort",{"type":25,"children":122},[123],{"type":28,"tag":29,"props":124,"children":125},{},[126],{"type":33,"value":127},"Sprinting down, or riding it tense on the brakes, doesn't let you recover. Roll down relaxed, and if the descent is short, finish the recovery on the flat. A gilet in your pocket stops you getting cold between climbs.",{"title":129,"body":130},"Pacing by heart rate",{"type":25,"children":131},[132],{"type":28,"tag":29,"props":133,"children":134},{},[135],{"type":33,"value":136},"Heart rate takes a minute or two to rise: on an 8-minute effort, following it makes you start too hard. Ride to the watts, or by feel if you don't have a power meter.",{"prerequisites":138,"avoid_if":141},[139,140],"An FTP from a recent test.","A steady climb of at least 8 minutes, or a turbo with slope simulation.",[142,143,144],"You're tired, or a long ride or race is planned for the next day.","The descent is unsafe (gravel, traffic, tight bends): you need to be able to recover without risk.","You have doubts about your health: get medical advice before sustained hard efforts.",[146,155,164,173],{"question":147,"answer":148},"What power should I ride climbing repeats at?",{"type":25,"children":149},[150],{"type":28,"tag":29,"props":151,"children":152},{},[153],{"type":33,"value":154},"At 95–100% of FTP: 190 to 200 W for an FTP of 200 W, 238 to 250 W for 250 W, 285 to 300 W for 300 W. CTS sets the target from its own field test, or at 8 out of 10 by feel; converting that to a percentage of FTP is an approximation. If the third climb falls apart, aim for the bottom of the range next time.",{"question":156,"answer":157},"Can I do climbing repeats on a turbo trainer?",{"type":25,"children":158},[159],{"type":28,"tag":29,"props":160,"children":161},{},[162],{"type":33,"value":163},"Yes. The target is in watts, not gradient: 8 minutes at 95–100% of FTP is the same indoors. To get the feel of a climb, turn on slope simulation or drop your cadence a little, which makes each pedal stroke heavier. Keep a fan nearby: with no air moving over you, you'll overheat quickly.",{"question":165,"answer":166},"How are climbing repeats different from a 2x20 threshold session?",{"type":25,"children":167},[168],{"type":28,"tag":29,"props":169,"children":170},{},[171],{"type":33,"value":172},"Same intensity, split differently: three 8-minute efforts and 24 minutes at threshold, against two 20-minute blocks and 40 minutes at threshold. Eight-minute climbs are more manageable and match the length of a real hill; the 2 × 20 takes more concentration and prepares you for long efforts such as time trials or the biggest climbs.",{"question":174,"answer":175},"How much recovery between climbs?",{"type":25,"children":176},[177],{"type":28,"tag":29,"props":178,"children":179},{},[180],{"type":33,"value":181},"4 minutes, half the effort: that's CTS's rule, and it keeps the same ratio in the advanced version, 3 × 12 minutes with 6 minutes' recovery. Outside, the descent usually covers a good part of it. If it's shorter than that, finish the recovery on the flat before going again.",{"level":183,"text":184},"practice",{"type":25,"children":185},[186],{"type":28,"tag":29,"props":187,"children":188},{},[189],{"type":33,"value":190},"Chris Carmichael's 'ClimbingRepeats' session (Carmichael Training Systems): 3 × 8 min for intermediate riders, 3 × 12 min for advanced riders, with recovery equal to half the effort. CTS prescribes the intensity as 95–100% of the average power from its own field test, or 8 to 9 out of 10 by feel. That test isn't an FTP test: converting it to 95–100% of FTP is an approximation. The warm-up and cool-down are Wattson choices. It's a recognised coaching source with no dedicated scientific study. Bottom line: good confidence in the structure, moderate in the % FTP 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