Hill Repeats 8 x 60 s
Eight 60 second uphill repeats at about 5k effort on a moderate hill, with a slow jog back down as recovery, for leg strength and aerobic power.
- Duration
- 49 min
- Distance
- 9 kmestimated
- Effort
- 52
- 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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalVO2max 60 s up, 4-6% hill, 5k effort | 1 min | 92-98% HRmax104-112% FTP |
| 2.2 | RecoveryRecovery Jog back down slowly | 2 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
One minute hill repeats combine strength work with a strong aerobic stimulus. Running uphill at about 5k effort calls for a powerful push-off and high knee drive, while the slope keeps the impact lower than fast running on the flat. They are a common session for runners from 5k to the half marathon.
Warm up for 15 minutes with a few strides. Find a hill of around 4 to 6 percent that takes at least a minute to climb. Run up for 60 seconds at a hard, even effort, about what you could race for 5k. Jog slowly back down for two minutes. Repeat eight times and cool down for ten minutes. Note your turning point on the first rep and try to reach it on every rep.
This suits intermediate runners in the base and build phases. Start with six reps if hill work is new to you and progress to ten.
Tips
- Drive the arms forward and back, not across the body.
- Keep the stride short and quick on the steeper parts.
- If you use a power meter, switch the target to power, it reacts at once on a climb.
Good for5k10kHalf marathon
Season phaseBaseBuild