Beginner Hill Repeats 6 x 45 s
Six 45 second uphill efforts at a controlled, comfortably hard effort with a walk or jog back down, a first structured hill session for newer runners.
- Duration
- 35 min
- Distance
- 6.2 kmestimated
- Effort
- 34
- Level
- Beginner
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 10 min | 10 min | 68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 45 s up, 4-5% hill, controlled | 45 s | 88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Walk or jog down | 105 s | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Hills build strength in the calves, thighs and hips, and they do it at lower speeds than flat intervals. That makes a short hill session a good first workout for newer runners. Six climbs of 45 seconds are enough to feel the work without a long recovery afterwards.
Warm up for ten minutes of easy running. On a moderate hill of about 4 to 5 percent, run up for 45 seconds at a comfortably hard effort, where breathing is heavy but you are in control. Walk or jog back down, taking a little under two minutes. Repeat six times and cool down for ten minutes. Lean slightly forward from the ankles, shorten the stride and use your arms.
This suits beginners who can run 30 minutes continuously. Do it once a week for four to six weeks, adding one rep every week or two.
Tips
- Look up the hill, not at your feet.
- Keep the effort the same on every rep instead of racing the first one.
- Walk the whole way down if your legs feel heavy.
Good for5k10kGeneral fitness
Season phaseBase