Workout overview
Distance: 5.2 km
Zone distribution
Z1: 0 m
Z2: 3520 m
Z3: 1680 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
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.