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How to do it
- Warm up with easy riding until your legs and breathing are ready to work.
- Choose a grade or resistance heavy enough to pull your cadence down.
- Stay seated with your hips back and your upper body quiet.
- Drive the pedals through the whole circle rather than stamping downward.
- Hold the effort for the planned repeat, then recover on easy resistance.
- Repeat the climb and recovery pattern, then spin easy to finish.
Common mistakes
- Standing up as soon as it gets hard, which changes the stimulus of the repeat.
- Choosing resistance so heavy that form breaks and the knees take the load.
- Rocking the shoulders side to side, which wastes energy without adding power.
- Starting the next repeat before output has recovered, so quality falls away.
Muscles worked
- Primary
- Quads
- Secondary
- CalvesGlutesHamstrings
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Hill Climb Repeats work?
- Mainly the quads. It also works the calves, glutes and hamstrings.
- What equipment do you need for the Hill Climb Repeats?
- It uses a cardio machine. Without it, the Assault Bike and the Squat Thrusts train the same muscles the same way.
- Is the Hill Climb Repeats good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.