Hills
Hill Power Builder
Short steep + long gradual.
Main set: 8 × (25 s @ 90% + 1 min 15 s @ 30%) · 4 × (1 min 15 s @ 80% + 1 min 30 s @ 30%)
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 3 min @ 30% + 2 min @ 40% + 1 min 30 s @ 60% + 1 min rest | Build gradually with surges |
| Short hills | 8 × (25 s @ 90% + 1 min 15 s @ 30%) | Explosive, tall |
| Long hills | 4 × (1 min 15 s @ 80% + 1 min 30 s @ 30%) | Strong form, drive |
| Cool-down | 2 min @ 30% | Ease down, breathe |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 60% Steady. Still chatty, breathing deeper.
- 80% Hard. A few words at a time.
- 90% Very hard. A word or two, tops.
Pete's tip
Short explosive hills with tall drive, then longer controlled climbs with smooth rhythm. Stay tall on recoveries, no grinding.
Pete, Fartlek's AI coach
What it trains
Strength. Build power and muscle endurance.