Couch to 5K for your indoor bike
A step by step plan for beginners. It gets you up a famous climb on your smart trainer, all the way to the top without stopping.
Ride Box Hill freeYour first climb is free. You need a smart trainer and a phone or tablet.
- Box Hill is free
- Works with Bluetooth smart trainers
- On iPhone and iPad. Android soon.
How the plan gets you to the top
You don't have to be fit to start. The app finds where you are on day one, and the plan grows from there.
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Find your starting point
Your first ride starts at the bottom of Box Hill. Pedal until you want to stop. A flag goes in where you stopped.
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Two short rides a week
Your trainer sets how hard to pedal. Tell the app how each one felt, and the next one changes to match.
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One climb challenge a week
Start at the bottom again and see how far you get. Each new flag sits a bit higher than the last.
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Your go at the top
The last week is the whole climb, bottom to top. Didn't make it? You get a short block of training and another go.
You can see yourself getting further up the hill
Every climb challenge puts a flag on the road. Week by week, the flags move up towards the top.
The road is the real road, built from height data. Your trainer gets harder on the steep bits and easier on the flat, just like the real hill.
Made for people who don't call themselves cyclists
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You sit at a desk all day
You've tried to get fit before and stopped. One hill to aim at keeps you going, and you can see it fill in each week.
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Your shifts change every week
Move a ride to any day. If you miss one, the plan waits for you. There's no streak to lose and no telling off.
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You finished Couch to 5K
Your knees want a break from running. After Box Hill, a ladder of famous climbs opens one at a time, all the way to the Alps.
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You bought the cheapest trainer you could find
Box Hill is free and works on a basic smart trainer. Start a group and ride the same climb as your friends.
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Your doctor told you to move more
The plan is calm and steady. Big numbers are easy to read from the saddle, and a voice tells you when to push and when to ease off.
22 famous climbs, from Box Hill to Monte Zoncolan
Reach the top of one and the next one opens. They start short in England and get longer in Belgium, Spain, France and Italy.
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Climb 1 of 22 Free
Box Hill
- km long
- 2.4
- m up
- 120
- steepest
- 6%
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Climb 2 of 22 England
Cheddar Gorge
- km long
- 4.5
- m up
- 184
- steepest
- 12%
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Climb 3 of 22 Belgium
Oude Kwaremont
- km long
- 2
- m up
- 84
- steepest
- 9%
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Climb 4 of 22 Belgium
Koppenberg
- km long
- 0.6
- m up
- 64
- steepest
- 17%
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Climb 5 of 22 England
Ditchling Beacon
- km long
- 1.4
- m up
- 129
- steepest
- 10%
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Climb 6 of 22 England
Winnats Pass
- km long
- 1.9
- m up
- 204
- steepest
- 17%
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Climb 7 of 22 England
Hardknott Pass
- km long
- 2.6
- m up
- 304
- steepest
- 20%
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Climb 8 of 22 Scotland
Bealach na Bà
- km long
- 8.7
- m up
- 571
- steepest
- 20%
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Climb 9 of 22 Spain
Sa Calobra
- km long
- 10.1
- m up
- 697
- steepest
- 13%
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Climb 10 of 22 Spain
Lagos de Covadonga
- km long
- 12.1
- m up
- 838
- steepest
- 15%
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Climb 11 of 22 France
Alpe d'Huez
- km long
- 13.8
- m up
- 1,093
- steepest
- 14%
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Climb 12 of 22 France
Col d'Izoard
- km long
- 19.3
- m up
- 1,129
- steepest
- 11%
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Climb 13 of 22 France
Col du Galibier
- km long
- 18.1
- m up
- 1,191
- steepest
- 10%
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Climb 14 of 22 France
Col d'Aubisque
- km long
- 16.8
- m up
- 1,187
- steepest
- 13%
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Climb 15 of 22 France
Col du Tourmalet
- km long
- 18.9
- m up
- 1,355
- steepest
- 10%
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Climb 16 of 22 France
Col de la Madeleine
- km long
- 19.3
- m up
- 1,510
- steepest
- 14%
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Climb 17 of 22 Italy
Passo Gavia
- km long
- 17.3
- m up
- 1,322
- steepest
- 16%
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Climb 18 of 22 France
Mont Ventoux
- km long
- 21.8
- m up
- 1,566
- steepest
- 12%
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Climb 19 of 22 Italy
Passo dello Stelvio
- km long
- 24.7
- m up
- 1,832
- steepest
- 14%
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Climb 20 of 22 Italy
Mortirolo
- km long
- 11.5
- m up
- 1,289
- steepest
- 19%
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Climb 21 of 22 Spain
Alto de l'Angliru
- km long
- 12.5
- m up
- 1,240
- steepest
- 25%
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Climb 22 of 22 Italy
Monte Zoncolan
- km long
- 9.9
- m up
- 1,186
- steepest
- 22%
The plan ends when you ride to the top with no stops
Box Hill comes first. The Alps come later, one climb at a time.
Box Hill is free, from your first ride to the top
You get the whole Box Hill plan for nothing. Get to the top, then choose if you want the next climb.
Ride Box Hill freeThe other 21 climbs
- Monthly
- £10.99 a monthLater riders pay £12.99.
- Yearly
- £82 a yearAbout £6.83 a month. Later riders pay £99.99.
This is the founder price for riders who join at launch. You keep it for as long as you stay subscribed. You can cancel any time in your Apple account settings.
Questions people ask before they start
What do I need?
A smart trainer, your bike and a phone or tablet. The app works on iPhone and iPad. Android is on the way.
Do I have to be fit already?
No. The plan starts from your first ride, however short it is. The further you get on day one, the shorter your plan.
What happens after Box Hill?
You choose. Box Hill stays free. To start the next climb, you need a subscription, paid monthly or yearly.
What happens if I miss a ride?
Nothing bad. The plan waits for you. Move the ride to another day, or carry on when you're ready.
Will I be ranked against fit cyclists?
No. The leaderboard only shows riders who are in the same week of the plan as you.