Hills
Hill Switchbacks
40s power climbs, 15s zingers, flat push.
Main set: 3 × (40 s @ 70% + 1 min 10 s @ 30%) · 6 × (15 s @ 90% + 45 s @ 30%) · 1 min @ 70%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 5 min @ 30% + 1 min rest | Easy start, loosen |
| 40s hills | 3 × (40 s @ 70% + 1 min 10 s @ 30%) | Drive tall uphill |
| 15s zingers | 6 × (15 s @ 90% + 45 s @ 30%) | Quick power pops |
| Flat finisher | 1 min @ 70% | Smooth strong minute |
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.
- 70% Moderately hard. Short sentences only.
- 90% Very hard. A word or two, tops.
Pete's tip
Build strength with longer hills, then quick power bursts with easy jogs. Finish flat and strong to turn power into speed.
Pete, Fartlek's AI coach
What it trains
Strength. Build power and muscle endurance.