Hill to Flat Repeats 6 x 60 s Up, 45 s Flat
Six 60 second climbs at 5k effort that continue straight into 45 seconds on the flat at the same effort, to practice accelerating over the crest.
- Duration
- 54 min
- Distance
- 9.9 kmestimated
- Effort
- 58
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, add strides | 15 min | 68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalVO2max 60 s up, 5k effort | 1 min | 92-98% HRmax104-112% FTP |
| 2.2 | IntervalVO2max Over the crest, 45 s on the flat | 45 s | 92-98% HRmax104-112% FTP |
| 2.3 | RecoveryRecovery Jog back to the bottom | 3 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Many runners ease off at the top of a climb, which is often where a race is decided. This session trains the opposite. Each rep runs up the hill at 5k effort and continues over the crest onto the flat for another 45 seconds, where you pick up the pace again while the legs and lungs are still loaded from the climb.
Warm up for 15 minutes with a few strides. You need a hill of about 60 seconds at 4 to 6 percent that levels out into a flat stretch at the top. Run up at 5k effort, keep pushing over the crest and run 45 seconds on the flat at 5k effort. Jog easily back to the bottom of the hill, about three minutes. Repeat six times and cool down for ten minutes.
This suits advanced runners preparing for hilly road races and cross country. Run it in the build phase, about once every two weeks.
Tips
- Lift your cadence as you crest the hill.
- Do not ease off for the first steps on the flat.
- Choose a hill that flattens out gradually at the top.
Good for5k10kHalf marathon
Season phaseBuild