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Running · hills · 42 min

Hill Repeats

Strength work disguised as running. Uphill hard, downhill easy.

Step 1 of 18

Warm-up

Z1 recovery

10:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up10 min · Z1 recovery
  2. Uphill hard (1/8)1 min · Z4 threshold
  3. Walk down (1/8)2 min · Z1 recovery
  4. Uphill hard (2/8)1 min · Z4 threshold
  5. Walk down (2/8)2 min · Z1 recovery
  6. Uphill hard (3/8)1 min · Z4 threshold
  7. Walk down (3/8)2 min · Z1 recovery
  8. Uphill hard (4/8)1 min · Z4 threshold
  9. Walk down (4/8)2 min · Z1 recovery
  10. Uphill hard (5/8)1 min · Z4 threshold
  11. Walk down (5/8)2 min · Z1 recovery
  12. Uphill hard (6/8)1 min · Z4 threshold
  13. Walk down (6/8)2 min · Z1 recovery
  14. Uphill hard (7/8)1 min · Z4 threshold
  15. Walk down (7/8)2 min · Z1 recovery
  16. Uphill hard (8/8)1 min · Z4 threshold
  17. Walk down (8/8)2 min · Z1 recovery
  18. Cooldown8 min · Z1 recovery