8 hard 60-second climbs with an easy jog back down.
What does the session look like?
45 min
Total time
37
Training load
045 min
Time in each zone
Z1 · 22 min (49%) Z2 · 15 min (33%) Z4 · 8 min (18%)
Step by step
Running
Warm up
- 15 min at Z2 (Easy jog to the bottom of a 5-8% hill)
Hill repeats8 ×
- uphill: 1 min at RPE 8–9 (Drive the arms, stay tall, quick steps)
- downhill: 1.5 min at Z1 (Easy jog back down to the start)
8 × (1 min at RPE 8–9 / 1.5 min at Z1)
Cool down
- 10 min at Z1 (Easy jog on flat ground)
Who is it for?
Road and trail runners who want more power and uphill endurance.
Who is it not for?
People with Achilles or calf pain.
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