8min from 50 to 65 % of 5k pace
1min @ 50 % of 5k pace
4x 30sec @ 95 % of 5k pace,50 % of 5k pace
1min 1% Incline @ 50 % of 5k pace
20sec 3% Incline @ 75 % of 5k pace
20sec 4% Incline @ 75 % of 5k pace
20sec 5% Incline @ 75 % of 5k pace
1min 1% Incline @ 50 % of 5k pace
20sec 4% Incline @ 75 % of 5k pace
20sec 5% Incline @ 75 % of 5k pace
20sec 6% Incline @ 75 % of 5k pace
1min 1% Incline @ 50 % of 5k pace
20sec 3% Incline @ 80 % of 5k pace
20sec 4% Incline @ 80 % of 5k pace
20sec 5% Incline @ 80 % of 5k pace
1min 1% Incline @ 50 % of 5k pace
20sec 4% Incline @ 80 % of 5k pace
20sec 5% Incline @ 80 % of 5k pace
20sec 6% Incline @ 80 % of 5k pace
3min from 60 to 50 % of 5k pace
8min from <span
data-value="50">50</span> to <span
data-value="65">65</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 4x 30sec @ <span
data-value="95">95</span>% of 5k pace,<br
/>45sec @ <span
data-value="50">50</span>% of 5k pace 1min 1% Incline @ <span
data-value="50">50</span>% of 5k pace 20sec 3% Incline @ <span
data-value="75">75</span>% of 5k pace 20sec 4% Incline @ <span
data-value="75">75</span>% of 5k pace 20sec 5% Incline @ <span
data-value="75">75</span>% of 5k pace 1min 1% Incline @ <span
data-value="50">50</span>% of 5k pace 20sec 4% Incline @ <span
data-value="75">75</span>% of 5k pace 20sec 5% Incline @ <span
data-value="75">75</span>% of 5k pace 20sec 6% Incline @ <span
data-value="75">75</span>% of 5k pace 1min 1% Incline @ <span
data-value="50">50</span>% of 5k pace 20sec 3% Incline @ <span
data-value="80">80</span>% of 5k pace 20sec 4% Incline @ <span
data-value="80">80</span>% of 5k pace 20sec 5% Incline @ <span
data-value="80">80</span>% of 5k pace 1min 1% Incline @ <span
data-value="50">50</span>% of 5k pace 20sec 4% Incline @ <span
data-value="80">80</span>% of 5k pace 20sec 5% Incline @ <span
data-value="80">80</span>% of 5k pace 20sec 6% Incline @ <span
data-value="80">80</span>% of 5k pace 3min from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 14m
Z2: 5m
Z3: 4m
Z4: 2m
Z5: -
Z6: -
In cycling the best climbers are awarded the Polka Dot Jersey. Do you want to own that polka dot jersey at your next race? No better place to start than here. These 1 minute hill reps will prep you for that final surge up the mountain top. The hill climbs will start with a moderate grade and then move through the workout to the dreaded 'beyond classification'. Each hill repeat jumps up every 20 seconds so get your low running gears ready to shift into action. Hold your speed through this session and the KOM/ QOM is yours for the taking. Hills... they're not just for the cyclists anymore!
No longer available in Zwift*
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