Treadmill Hill Repeats 6 x 3 min at 5% Incline
Six 3 minute climbs at 5 percent incline and 10k effort with 2 minutes of easy jogging at 1 percent, a hill session for runners without a hill nearby.
- Duration
- 50 min
- Distance
- 8.4 kmestimated
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy jog, 1% incline | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Set 5% incline, 10k effort | 3 min | 77-82% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery 1% incline, easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog, 1% incline | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A treadmill gives you a hill of exactly the gradient and length you want. In this session you climb six times for three minutes at 5 percent incline, at about 10k effort, with two minutes of easy jogging at 1 percent between climbs. The incline builds strength in the calves and hips, and the belt keeps the effort precise.
Warm up for ten minutes at 1 percent. For each climb, raise the incline to 5 percent and set a speed that feels like 10k effort, which will be clearly slower than your flat 10k pace. The pace targets for the climbs are already reduced for the incline, but heart rate is the more reliable guide. Lower the incline to 1 percent and slow to an easy jog for recovery. Cool down for ten minutes.
This suits intermediate runners in winter or in flat regions. There is no downhill running, so add some outdoor hills before a hilly race.
Tips
- Change the incline first and the speed second.
- Do not hold the handrails, they take the load off your legs.
- Use a fan, heart rate climbs fast indoors.
Good for10kHalf marathonIndoor
Season phaseBaseBuild