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Hill Climbing Intervals

Designed By Coach Frank

Whether it’s Strava PR’s or a race with some serious vertical gain, this six week hill climbing training plan will put you on the start line well prepared. You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends.

With the purchase of a FasCat Training Plan, you’ll get:

  • Coaching Support in the FasCat Athlete Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • Discount at ExcelSports.com
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more

Sample Workout Gallery:


Hill climbing intervals are the name of the game to improve your maximal sustained power output when the road turns up.

Whether it’s Strava PR’s or a race with some serious vertical gain, a hill climbing training plan will put you on the start line well prepared. You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. After some recovery, you’ll finish the plan with another Field Test to see how much your FTP has improved! Start this plan 6 weeks before your climbing goal event

Additionally, this training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

Questions about improving your climbing using our training plan? Please visit our new forum or call 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.

23 reviews for Hill Climbing Intervals

  1. Mike

    Frank and company:
    Hill intervals is a great plan!
    It is difficult but doable!
    Results shows up doing punchy and long climbs!
    The ability to close gaps quickly in a group is a added benefit. #FTFP with hill intervals recommended.

  2. Thomas Kline

    I’ve been listening to the FasCat podcast for a while and have loved the tips! After two years of rapidly getting stronger and increasing my FTP I plateaued for the last 6-8 months regardless of how much time I put into my training. This plan helped me break through that barrier and see an increase in my FTP and PR several of my go to local climbs. Highly recommended. (Was on the High Volume plan)

  3. Heath Meyer

    I started this plan after doing 18 weeks of Sweet Spot. Man has this year been fun! My FTP went up 5% during the Hill Climb plan. I have PR’d all the climbs around Boulder this summer. Podium’d on Lookout HC. This plan with winning in the kitchen is the ticket to climbing! Thanks Frank!

  4. Steve Goldstein

    In advance of my 100 mile, 10K of climbing ride this past Saturday in Vermont, I did a the SS3 followed by the Hill Climbing Intervals plan. The result? I felt consistently strong on the ride from beginning to end, definitely bettering my performance from last year (and my riding partners too). With the exception of the double training sessions of group ride followed by climbing intervals on Saturday, I could definitely complete the plan and felt stronger each week. I just have to figure out how to not go as hard in the group ride so I have something left for the climbing. My FTP bumped up 12% from start of the training to end and my confidence that I was doing the right training increased 100%. Thanks Frank!

  5. Wendy Stalnaker

    Just finished this up as my first FasCat plan, and I’m a little mad at how much harder I’ll have to work with the next plan 😉 because of the increase in fitness over the last 6wks! While hard to really compare my FTP improvement b/c I had to do some early plan rides indoors, thankfully I got to do the Strava segment hill test outdoors both early and end of plan. Frankly I was astounded to see an improvement from 6:58 to 6:20 (tried to similarly barely pedal to the start of it for easy comparison) with a 26W improvement from test 1 to test 2!

  6. Rebekah Bromley

    This was the first training plan by FasCat coaching I have followed. I just finished this 6 week plan and PR’d my chosen climb by 5 minutes with less than optimal wind. While following all of the workouts I have also PR’d almost all the climbs around me without even trying! I am almost in disbelief in how much faster this training plan has made me?! It’s crazy. I wasn’t really sure if this plan would actually make me faster but it works I promise! I followed it by going off of heart rate since I don’t have a power meter so if you don’t have a power meter it’s not a dealbreaker. 10/10 I highly recommend this coaching service! It’s an incredible price and it works.

  7. Dom Sharman

    I purchased this plan having listened to the podcast, read some prior reviews, and liaised with Frank – I wasn’t disappointed.

    Preliminarily, I had my concerns about how manageable the training load was if using the intermediate plan (work, parenthood, etc.), but I’m glad I went down the intermediate avenue.

    The plan helped massively for getting me focused, motivated, and fit for a hill climb race in relatively short shrift. The race result was certainly more than I could’ve achieved if I’d carried on ‘self-coaching’ as I had previously. More than anything, I was able to go deeper for longer on prolonged efforts/intervals, both mentally and physically.

    Alongside the race result, I saw a decent increase in FTP by the end of the plan.

  8. Will C.

    Im currently in the middle of this plan as I prep for a trip to europe, ive never felt more prepared to take on challenges on the bike as I have using the Fascat plans

  9. jess c

    So far, so really good progress. Love this plan!

  10. julianduqueh

    Coach Frank is becoming a legend to me! ONE WORD with this plan: FASTER!

    Don’t think, purchase!

  11. julianduqueh

    Oh this sh** hurtsss mannnn!!!! Getting my ftp up in the clouds…i think i’m going to disappear anytime soon but well, this is a killer plan! love it!

  12. Andy Smith

    Loved it….hard but very effective!

  13. Iain Lea

    Wow……..this made me stronger!

  14. Bret_Smith

    Did this program after finishing the Phil’s KOM plan and could’t be happier. I increased my FTP by 8 watts and also lost 10lbs following Franks winning in the kitchen concept. If you want to take your climbing to the next level I highly recommend!

  15. Gunther

    Great program. I succeeded in increasing my 5 min power value from 355W to 395W. And this in a relatively short time with even a week of vacation where I have not trained.

  16. Joseph Chang

    This plan help me complete the Death Ride – Tour of the California Alps this year. A last minute crash course to help with my strength endurance and fatigue resistance. Optimistically I oped for the advance but wasn’t fit enough to complete the plan as designed (could only muster around 90% of the TSS on week 3 and 6). Although I didn’t increase my FTP or set any hill climb PR, but my strength endurance and fatigue resistance DID improve significantly to tackle and complete my first century+ of the year at 115ft/mile when the most I have done this year before embarking on the plan was 68 miles at 70ft/mile.

  17. Michael Gee

    Having a structured plan was a good change from the normal, just ride. The plan help me focus on increasing my performance with great results. My Ftp increased by 2% and my PR on local hill climb was bettered by more than 50 seconds. Next is the Phils strava plan for PR’s which will continue to build my endurance for my trip to Girona, Spain. Can’t wait!!

  18. Riccardo

    Ok this is driving me mad.

    For years I’ve been stuck into an FTP of under 4 W/kg… no matter what.

    Then I discovered FasCat and his TPs.

    Today, after 8 weeks of threshold and sweet spot intervals designed by Frank Overton, one of the hardest regimes I’ve been into, I tested again.

    My FTP bounced over 4.5 W/kg… basically overnight! 8 weeks! Without burning out!

    Wonder where I can push myself to.🤔🤔🤔

  19. danielhurdle

    Very challenging and the perfect next plan after completing the sweet spot blocks!

  20. Chris powers

    Great plan was able to move things around to meet my busy schedule…. off to the next one!

  21. John Schiavo

    So I have used plans and coaches in the past, some well known others not so well known and have generally been disappointed with the quality of the plans versus the expectations that of the product that I purchased. I admit I was sceptical but the commitment was only for 6 weeks and the price was minimal. To my great surprise I found the plan to be simple to understand, easy to follow and very effective. The integration with Training Peaks is superb and a real added value to the training plan. The only reason I am not giving the product 5 stars is because some of the daily workouts gave contradictory directions in terms of the number of repeats or the time of the intervals or rest periods. None of that is preventing me from hitting PRs on my local climbs!

  22. Marek

    I’m very happy. I am faster and stronger. We continue to work.

  23. Ben Duhl

    This was my first plan with FasCat and I can’t wait to choose my next. Thoughout the program Frank was only a Facebook message away and I used the 30 min call option to get a little more personal touch to my needs and goals. As for the plan itself, it’s fresh every day and I’ve really enjoyed the strengthening and yoga videos that accompany. I’ve gotten faster on my climbs and I’m feeling ready for my big goal at end of month.

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6 Weeks

Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)

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