Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
Workout type
Hill Workouts
Hill sessions for runners and cyclists: short uphill sprints, 200 m and 1-minute repeats on foot; low-cadence torque work and sweet-spot and threshold climbing repeats on the bike. Climbing adds resistance, so hard efforts build strength as well as fitness.
The sessions
10 × 1 min Hills
10 × 1 min uphill hard, jog back down
Hill Sprints
8–10 × 10–12 s maximal uphill sprints, full recovery
Low-Cadence Torque
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
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