Climbing ride — three builds, one summit
The Three Hills
- Indoor cycling
- Mixed ability
- 45 min
- Works for 8–25
- Effort 4/5
- Cycle studio
- cycling
- climbing
- hills
- intervals
Kit: Bikes, towels, water. No extra kit.
Roll In & Settle
Setup: Members on bikes, light resistance, flat road. House lights still half up so you can check setup as they arrive.
How it works: Easy spin at chat pace. Walk the room once: quick look at saddle heights and shoe straps. Then cue the ride ahead — three hills, each one taller than the last, full recovery between. Two 20-second cadence lifts near the end of the warm-up to wake the legs, back to easy after each.
What to say
- “Shoulders away from your ears, hands resting, not gripping.”
- “This first song is free — settle in, find your breath.”
- “By the end of this track I want a light sweat, nothing more.”
Easier
Skip the cadence lifts; stay at chat pace throughout.
Harder
Lifts to 30 seconds with one gear on.
Hill 1 — Seated Base
Setup: Seated climb. Resistance up to a road that pushes back but still lets the legs turn smoothly.
How it works: Four rounds of 90 seconds climbing, 30 seconds easing off. Each round, add a touch of gear at the top of the minute and hold your rhythm. All seated — this hill builds the base for the other two. Watch for bouncing hips: that's the road too light, not the legs too strong.
What to say
- “Climb with your legs, not your knuckles — grip stays soft.”
- “RPE six: you can talk, but you'd rather not.”
- “Add road until the pedals feel like stairs, then hold.”
Easier
Hold one gear for all four rounds; ease for 45 seconds instead of 30.
Harder
Final round at 2 minutes with no ease — roll straight into the valley.
Valley One
Setup: Resistance right down, flat road.
How it works: Full recovery spin. Sip water, shake out the hands, let the breath come all the way back down. Tell them what Hill 2 brings: same climb, but the road tilts and we stand.
What to say
- “Recovery is part of the work — take all of it.”
Hill 2 — Stand & Hold
Setup: Alternating seated and standing climb. Enough resistance that standing feels supported — never stand on a light road.
How it works: Three rounds of 2 minutes building, 1 minute easing. Inside each round: 60 seconds seated strong, then rise for 45, then sit and drive to the top of the round. Cue the stand together — count them up on a beat, count them back down.
What to say
- “Stand tall, hips over the pedals, weight in the legs not the wrists.”
- “RPE seven: three-word answers, no more.”
- “Sit down with control — the saddle finds you, not you crashing to it.”
Easier
Stay seated for the stand — lift the effort one notch instead.
Harder
Standing portions to 60 seconds; add a gear before each rise.
Valley Two
Setup: Flat road, light legs.
How it works: Same full recovery. This is the moment for your one-line summit talk: the last hill is the tallest and it's four pushes, then done. Queue the big track now.
What to say
- “Breathe down before we climb up.”
Hill 3 — The Summit
Setup: The tallest hill and the big track. Resistance builds through the block; the last minute is the top of the ride.
How it works: Four rounds of 40 seconds pushing, 20 seconds in the saddle steady — each push a little more road than the last, standing allowed from round two. After round four, one minute all-in to the summit: seated or standing, their choice, best sustainable effort. Then cut the resistance and coast — say nothing for ten seconds and let the track finish it.
What to say
- “This is why you came — one hill, four pushes, then the top.”
- “RPE nine on the final minute: no conversation, just cadence.”
- “Your pace, your gear — the summit is yours, not your neighbour's.”
Easier
Pushes seated throughout; final minute at RPE 7 and proud of it.
Harder
20-second recoveries standing at climb resistance.
Roll Down & Stretch
Setup: Resistance off, lights up gently.
How it works: Three minutes easy spin, letting heart rates walk back down. Off the bikes: calves on the pedal, quads holding the saddle, chest open across the handlebars, neck slow circles — 20 seconds each. Thank them for the summit by name where you can.
What to say
- “Notice how far your breath has come down — that's fitness happening.”
- “Same time next week — the hills will still be here.”
Music: Any steady ~126–130bpm playlist works. Pick one big-energy track you love and save it for Hill 3 — the plan tells you when.
House plan.
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