Hill Pyramid 30-60-90-120-90-60-30 s
A hill pyramid of 30, 60, 90, 120, 90, 60 and 30 second climbs with jog-down recoveries, mixing strength and speed on one moderate hill.
- Duration
- 46 min
- Distance
- 8.4 kmestimated
- Effort
- 49
- Level
- Intermediate
- 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 |
| 2 | IntervalVO2max 30 s up, 3k effort | 30 s | 92-98% HRmax104-112% FTP |
| 3 | RecoveryRecovery Jog down | 1 min | 55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 60 s up, 5k effort | 1 min | 92-98% HRmax104-112% FTP |
| 5 | RecoveryRecovery Jog down | 2 min | 55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 90 s up, 5k effort | 90 s | 92-98% HRmax104-112% FTP |
| 7 | RecoveryRecovery Jog down | 2:30 min | 55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold 2 min up, 10k effort | 2 min | 88-92% HRmax95-101% FTP |
| 9 | RecoveryRecovery Jog down | 3 min | 55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 90 s up, 5k effort | 90 s | 92-98% HRmax104-112% FTP |
| 11 | RecoveryRecovery Jog down | 2:30 min | 55-68% HRmax60-72% FTP |
| 12 | IntervalVO2max 60 s up, 5k effort | 1 min | 92-98% HRmax104-112% FTP |
| 13 | RecoveryRecovery Jog down | 2 min | 55-68% HRmax60-72% FTP |
| 14 | IntervalVO2max 30 s up, quick and strong | 30 s | 92-98% HRmax104-112% FTP |
| 15 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
A hill pyramid works through several rep lengths on the same slope. The short climbs at the start and end are quick and punchy, while the long ones in the middle demand strength and patience. Because every rep starts from the same point, you get a clear sense of how far each length takes you up the hill.
Warm up for 15 minutes with a few strides. On a moderate hill of about 4 to 6 percent, run up for 30, 60, 90, 120, 90, 60 and 30 seconds. Run the 30 second climbs close to 3k effort, the 60 and 90 second climbs at 5k effort and the two minute climb at about 10k effort. Jog back down after each, taking about one and a half to two times as long as the climb. Cool down for ten minutes.
This suits intermediate and advanced runners in the base and build phases for 5k to half marathon.
Tips
- Use the same starting point for every climb.
- Note how far each climb takes you.
- Jog down slowly to protect your quads.
Good for5k10kHalf marathon
Season phaseBaseBuild