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RunHills & climbing

10 × 1 min Hills

10 × 1 min uphill hard, jog back down

Time
55 min
Hard
10:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy. 10 × (1 min uphill at hard 5K effort, jog back down, about 2 min). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
10×1 min

Rep

uphill at hard 5K effort

1 minZ4

Jog

Back down; about

2 minZ1

Cool down

easy

10 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

Scaled version

6 × 1 minute.

Build the scaled version in Forge

About this session

What it trains

Strength and VO2max with less impact than the track.

Who it's for

Everyone — especially in the base phase or before a hilly race.

This is a game-changer. Have already set up a training plan for my upcoming trail race.

@VulaneMthembuX

Related workouts

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