How many hill repeats should I do?

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.

What gradient is best for hill repeats?

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.

Should I include rest between repeats?

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.

What speed should I climb at?

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.

BikeCalcs

Hill Repeat Calculator — Plan Hill Sessions

Plan hill repeat sessions with effort and recovery times.

Hill Length

Average Gradient

Number of Repeats

Climbing Speed

Descent Speed

Rest Between Repeats

How We Calculate This

Hill Repeat Session Planning

Climb time per rep = Hill length / Climb speed x 60
Total session time = (Climb time + Descent time + Rest) x Repeats
Total elevation = Hill length x Gradient/100 x 1000 x Repeats

Frequently Asked Questions

Related Calculators

Climbing Category Calculator

Classify a climb by its category based on length and gradient.

Route Gradient Calculator

Calculate gradient percentage from elevation and distance data.

Elevation Gain Calculator

Calculate total elevation gain from gradient and distance.

Ascent Time Calculator

Estimate climbing time from power, weight and gradient.

Descent Speed Calculator

Estimate safe descent speed based on gradient and conditions.

Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.