Workout overview

Duration: 47m 30s

Stress points: 118

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: 1m

Z5: 16m

Z6: 30m

0%
0%
0%
3%
34%
63%

Author: Karen Parnell

Hill Reps - Power
Take your power to the hills and run in (Z5) to improve your neuromuscular capabilities, mechanics, and running economy.

Warm up
2.00 mi @ 104-128 W
Zone 2-3
Warm up easy in (Z1) for as long as you feel necessary. Complete any drills that you feel best help you prepare for a hard effort.
Repeat 15 times

Hard
10 sec @ 184-208 W
Zone 5-6
Focus on keeping your form relaxed while powering up the hill.

Easy
1 min @ 104-128 W
Zone 2-3
Jog/walk back down between each run (or as much time as you need) between each rep. The goal is to maintain the same power output for each repetition. On the treadmill put to maximum incline

Cool Down
2.00 mi @ 104-128 W
Zone 2-3
Cool down at an easy pace in (Z1). Run as long as you need and complete any drills you feel will help you recover from a hard effort.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Run Hill Repeats with Stryd

    48m | 118 SP

  • Tabata Run for Zwift

    2.6 km | 39 SP

Similar workouts

  • Deathgasm

    1h 39m | 149 SP

  • HIIT30/15 for Puncheur Profile

    1h 7m | 102 SP

  • HIIT30/15 for Allrounder Profile

    1h 7m | 99 SP

  • Hard Start V02max 4min for Puncheur Power Profile

    55m | 94 SP

  • HIIT30/15 for Time Trial Power Profile

    1h 7m | 93 SP

  • Power Repeats

    1h 15m | 160 SP

  • Hard Start V02max 4min for Allrounder Power Profile

    55m | 90 SP

  • Hard Start V02max 4min for Time Trial Power Profile

    55m | 84 SP

  • VO2 III - Is my bike okay?

    1h 7m | 83 SP

  • Ramp Test

    43m | 1172 SP

  • Ramp Test

    43m | 1172 SP

  • FRNKLN - January 12

    1h | 70 SP