Rolling Hills Steady Run 60 min
A 60 minute steady run on a rolling route at a constant heart rate, slower on climbs and quicker on descents, to build strength and pacing by effort.
- Duration
- 1 h
- Distance
- 10.8 kmestimated
- Effort
- 65
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Flat ground, easy | 10 min | 55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Rolling route, same HR up and down | 45 min | 72-80% HRmax75-83% FTP |
| 3 | Cool-downRecovery Easy jog | 5 min | 55-68% HRmax60-72% FTP |
About this workout
A rolling course is strength training in disguise. Every climb asks a little more of the legs, every descent trains control, and the run stays aerobic if you pace it by heart rate. Holding a steady heart rate across changing terrain also teaches you to run hilly races by effort rather than by the watch.
Warm up for ten minutes on flat ground. Then run 45 minutes at a steady aerobic effort over rolling hills, aiming for the same heart rate on climbs, flats and descents. On climbs, shorten the stride and slow down. On descents, let the pace come up freely while staying relaxed. Cool down with five minutes of easy jogging.
This suits intermediate runners in the base phase, especially those preparing for hilly half marathons, marathons or trail races. Repeat the same route over a few weeks and compare your time at the same heart rate.
Tips
- Shorten your stride on every climb.
- Do not chase the pace you run on the flat.
- Pick a route with climbs of one to three minutes.
Good forHalf marathonMarathonTrail
Season phaseBase