Interval Sessions
Heart Rate
Speed

Hill Bursts A3+

Hard
What do the zones and paces mean? Learn more

About this session

Eight one-minute hills driven by heart rate. Strength and power with very little impact on your legs.

Session structure

  1. Warm-up15 min warm-up at zone A1 (very easy)
  2. Main set8 × 1 min at zone A3+ (above threshold) with 2 min easy jog recovery
  3. Cool-down10 min cool-down at zone A1 (very easy)
  1. 115 min warm-up at zone A1 (very easy)
  2. 21 min at zone A3+ (above threshold)
  3. 32 min at easy jog
  4. 41 min at zone A3+ (above threshold)
  5. 52 min at easy jog
  6. 61 min at zone A3+ (above threshold)
  7. 72 min at easy jog
  8. 81 min at zone A3+ (above threshold)
  9. 92 min at easy jog
  10. 101 min at zone A3+ (above threshold)
  11. 112 min at easy jog
  12. 121 min at zone A3+ (above threshold)
  13. 132 min at easy jog
  14. 141 min at zone A3+ (above threshold)
  15. 152 min at easy jog
  16. 161 min at zone A3+ (above threshold)
  17. 1710 min cool-down at zone A1 (very easy)