3x 800 m @ 85% of 10k pace, 800 m @ 73% of 10k pace
400 m from 70 to 55% of 10k pace
Workout overview
Distance: 6.8 km
Zone distribution
Z1: 233 m
Z2: 3767 m
Z3: 2800 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
3%
55%
41%
0%
0%
0%
Longer hills help cement your ability to create power while fatigued. A hill this long is not something you can just sprint up. Make sure you keep your shoulders back and drive with the arms as the road pitches up. Play with a mix of speed and gradient to keep the workout engaging.