Workout overview

Distance: 5.226 km

Zone distribution

Z1: 134 m

Z2: 3082 m

Z3: 2010 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
59%
38%
0%
0%
0%

Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

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