Continuous Hills

32 Points

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

SUMMARY 📝

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

FEEDBACK

COACH SIMON NOTES 🍊

Hill Pyramids

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

10 x 3 Min Hill Reps

39 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins Uphill @ Marathon Pace (RPE: 8)
Downhill recovery @ Easy Pace (RPE: 3)
x 10

10 Mins CD @ Easy Pace (RPE: 3)

20 x 30 Sec Hills

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Hill Reps 60-45-30

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

8 x 2 Mins Hill Reps

29 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8

10 Mins CD @ Easy Pace (RPE: 3)

Hill Reps 6 x 3 Mins

32 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

6 x 3 Mins Uphill (RPE: 8)
Downhill Recovery Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

 

8 x Varied Hill Reps

10 Mins WU @ Easy Pace (RPE: 3)

2:15 uphill & 1:45 downhill (RPE: 7)
2 Mins Recovery
x 4

1:10 uphill & 0:50 downhill (RPE: 8)
60 Seconds Recovery
x 4

10 Mins CD @ Easy Pace (RPE: 3)