Over-Geared Hill Climb Simulation Turbo Session

Session Overview

Most turbo sessions use cadence-focused intervals or time-at-power targets. This session takes a different approach: over-geared hill simulations. By riding at 50–60 rpm in a big gear, you recruit maximum muscular force — mimicking the demands of steep outdoor climbs and building the leg strength needed to push bigger watts on race-day bike legs. Particularly valuable for IRONMAN and 70.3 athletes facing hilly courses like Bolton or Weymouth.

Session Details

• Duration: 60 minutes
• Location: Turbo trainer
• Target cadence during work: 50–60 rpm
• Target effort: 90–95% FTP during work intervals
• Key focus: Force application, not speed

Warm-Up (15 minutes)

• 10 minutes easy spinning at 90+ rpm, Zone 2 effort
• 3 × 30-second high-cadence spin (100–110 rpm) with 30 seconds easy between
• 2 minutes easy before the main set

Main Set (35 minutes)

• 5 × 5-minute over-geared climbs at 50–60 rpm, 90–95% FTP
• 2 minutes easy spinning at 90+ rpm between each rep
• In the big gear, focus on smooth pedal strokes — push through the bottom, pull through the back
• Sit tall, strong core, relaxed upper body — poor posture amplifies fatigue in this type of effort

No power meter? Select a gear where you would normally spin at 90 rpm and deliberately under-pedal at 50–60 rpm. It should feel hard but controlled — not grinding to a stop.

Cool-Down (10 minutes)

• 10 minutes easy spinning at 90+ rpm to flush legs
• Stretch quads and hip flexors immediately after dismounting

Coaching Notes

Over-geared work is neurologically demanding — your brain recruits motor units in a different pattern than normal cycling. Start with 4 reps if this is new to you and build to 6–8 over several weeks. Combine with high-cadence spinning the following day to restore normal muscle recruitment patterns. Avoid this session in race week.